What's the most essential nutrient that is probably deficient in your diet? No, it's not fat. Then again, it is! Up to 85% of Americans are deficient in Omega-3, an essential nutrient and polyunsaturated fatty acid. Still, very few people understand what Omega-3 is, what it does, and how to choose Omega-3 in its safest form. In Part 1 of this three-part series, we'll get a general understanding of fat - the types, where fat is derived from, and fat's effects on human health. Then we'll examine why Omega-3 is so important to our health and learn why and how to ensure that our bodies get the optimal amount safely.
The Skinny on Fat
Food provides our bodies with four types of fat: saturated fat, trans fat, monounsaturated fat, and polyunsatured fat. Saturated fat comes from animals and is found in egg yolks, meat, poultry, shellfish, whole and reduced fat milk, and dairy products. Trans fat comes from partially-hydrogenated vegetable oil and is found in processed foods, baked goods, stick margarine, and shortening. Although most restaurants and fast food chains use trans fat, this vegetable oil's days may be numbered. In December of 2006, New York became the first city in the nation to ban the use of trans fat in restaurant food. In July of 2008, California became the first state to ban the use of trans fats in restaurants.
So what about the other two types of fat? Monounsaturated fats are considered to be the healthiest type of fat. They can be found in nuts and avocados, and are a main component in canola oil, olive oil, flax seed oil, and safflower oil (to name a few). Polyunsaturated fats consist of Omega-3 and Omega-6 essential fatty acids. Omega-3 can be found in fish, seafood, and fish oil. Omega-6 can be found in seeds and nuts. This type of monounsaturated fat is most notable in refined vegetable oils, most of which are used in snack foods, cookies, crackers and sweets.
Effects on Cholesterol
Both saturated fat and trans fat are linked to increased LDL (low density lipoprotein), or "bad cholesterol" levels. When considering the types of fat we consume every day and their relationship to cholesterol, it's important to note that the human liver produces approximately one gram of cholesterol per day. That's all our body needs!
Monounsaturated fats have properties that raise "good cholesterol" HDL (high density lipoprotein) and lower "bad cholesterol" LDL. Polyunsaturated fats lower "bad cholesterol" LDL levels, too, but they also lower HDL levels. The obvious answer would be to avoid polyunsaturated fat and consume monounsaturated fat to avoid lowering HDL levels. But think again. A Penn State study has shown evidence that optimum dietary fat doesn't come from consuming more monounsaturated fat than polyunsaturated fat, but from balancing both types in order to control cardiovascular risk factors.
Balancing Fat
Let's look at some numbers for fat and calories. The American Heart Association recommends that your saturated fat intake not exceed 7 % of your total daily caloric intake, and that your trans fat intake not exceed 1 % of your daily caloric intake. According to the National Academy of Science, the recommended daily caloric intake for physically-active adults (ages 23 – 50) is 2700 for men and 2000 for women. Of course, there are plenty of variables involved here, but this is an average caloric intake required for an active age-group of men and women who want to maintain their body weight.
Now consider that a donut has about 5 grams of trans fat and 5 grams of saturated fat. This equals a total of 45 fat calories for each. For a man who requires 2700 calories a day to maintain his weight, that 1% (or 27 calories) recommended by the American Heart Association is equal to less than half a donut. By the way, a medium order of French fries can contain 14.5 grams of trans fat. That's 130 calories from trans fat - far more than the American Heart Association recommends on a daily basis.
Here is a list of the top 10 foods to beware of:
http://www.vpul.upenn.edu/ohe/library/fitness/10foods.htm
A balance between monounsaturated fat and polyunsaturated fat, and a balance of Omega-3 to Omega-6 within the polyunsaturated fat is recommended for optimal health. Now that sounds like an awful lot of balancing! Still, the recommended balance of Omega-6 to Omega-3 is a ratio of 3:1. Many nutritional experts believe Americans have come to rely so heavily on processed foods that this ratio is in the neighborhood of 20:1 and possibly as high as 50:1.
Not so Popular
The thought of giving up or limiting our intake of certain foods, or adhering to a disciplined lifestyle and making smart food choices, is met by some with negative feedback and criticism. In the end, however, it is your health that's at stake. Facts are facts. If there was no cause for concern and no movement toward eliminating trans fat, then maybe there wouldn't be an epidemic of obesity, an increased risk of heart disease, and a host of other ailments facing the nation today. Take it as you will. As the old adage goes, "you can lead a horse to water but you can't make him drink".
In Part 2 of this three-part series, I discuss what Omega-3 fatty acids are and why they are so important to your health.
Editor's Note: The author is a Natural Drug Free WNBF Pro Bodybuilder, 2x Amateur State Champion, Amateur National Champion, and Amateur World Champion.
Resources:
http://en.wikipedia.org/wiki/Polyunsaturated_fat
http://en.wikipedia.org/wiki/Monounsaturated_fat
http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html
| 
Re: Are You Getting Enough Fat?
