What the Fat?
Fats can be confusing. One moment we’re told to avoid them, and the next, high-fat diets like keto are trending. With their calorie density, figuring out how much fat to include in our diets can be challenging. So, what’s the deal with fats? The truth is that not all fats are created equal. Let’s break it down.
The Good: Unsaturated Fats
Unsaturated fats, often called “good” fats, come in two types: monounsaturated and polyunsaturated. Both are essential for heart health, reducing inflammation, and lowering LDL (“bad”) cholesterol, which helps reduce the risk of heart disease. You can find monounsaturated fats in olive oil, avocados, and nuts. Polyunsaturated fats include omega-3 and omega-6 fatty acids. Omega-3s are especially beneficial for brain health and are found in fatty fish, flaxseeds, and walnuts, while omega-6s come from vegetable oils and should be consumed in moderation to maintain a healthy balance.
The Not-So-Good: Saturated Fats
Saturated fats are mostly found in fatty meats, full-fat dairy products, butter, and tropical oils like coconut and palm oil. These fats can raise LDL cholesterol levels, increasing the risk of heart disease. While some saturated fat can be good for hormone production and cell function, it’s important to consume it in moderation and balance it with healthier unsaturated fats. Choosing lean meats, low-fat dairy, and plant-based fats can help maintain a nutritious diet while still enjoying a variety of flavors.
How Fats Impact Brain Health
Did you know your brain is about 60% fat? However, that doesn’t mean you need to load up on fatty foods. Most dietary fats can’t cross the blood-brain barrier, so they don’t directly nourish the brain. Fortunately, your brain can produce most of the fats it needs, except for DHA, an essential omega-3 fatty acid important for cognitive function and memory.
DHA vs. EPA: What’s the Difference?
DHA and EPA are both omega-3 fatty acids but have different roles. DHA is vital for brain and eye health and helps prevent cognitive decline, while EPA mainly manages inflammation and may boost energy and reduce sugar cravings. Both are found in fatty fish like salmon and mackerel and in fish oil supplements.
Coconut Oil: A Mixed Bag
Coconut oil is a hot topic. It consists of about 92% saturated fat, which can raise cholesterol levels. However, it provides quick energy due to its medium-chain triglycerides (MCTs) and has antimicrobial properties that may support immune health. Use it in moderation!
Understanding Trans Fats
Trans fats are harmful. These artificial fats are made by hydrogenating vegetable oils and are often found in processed foods. They raise bad cholesterol while lowering good cholesterol, significantly increasing your risk of heart disease. Because of their negative effects, many countries have banned or restricted trans fats in food products.
The Hormonal Connection
Cholesterol, a type of fat, is essential for producing steroid hormones like cortisol, testosterone, and estrogen, which regulate metabolism, stress responses, and reproductive health. Healthy fats also improve insulin sensitivity and stabilize blood sugar levels, affecting hormones that control appetite and fullness. Additionally, they support thyroid function and help regulate hormones related to inflammation.
Fats and Satiety: A Winning Combo
Healthy fats are key for regulating appetite. They trigger hormones that signal fullness to the brain, and because they digest slowly, they help you feel satisfied longer, reducing the urge to snack. To curb hunger and enhance meal satisfaction, include sources like avocados, nuts, seeds, and olive oil in your diet.
The Keto Craze
The ketogenic diet is known for its fat-burning benefits, promoting weight loss and appetite control through ketosis. It can also help stabilize blood sugar levels, with many people reporting improved mental clarity and sustained energy. However, it may not be suitable for everyone and can be challenging due to its low carbohydrate intake. To enjoy its benefits, it’s important to follow a healthy version of the diet, focusing on high-quality fats, moderate protein, and nutrient-dense, low-carb foods like leafy greens and non-starchy vegetables.
