What's Fat All About?
By: Linda Carol Baker
There is a lot of misinformation in the fitness world regarding fats. We have come to think that
the more fat we eliminate from our diets the healthier, thinner and happier we will be. But a problem has
been emerging. People have lost a sense of balance in their diet by going to extremes in eliminating fat and they are actually causing harm to their
bodies. We need to know why a fat or oil is good or bad and how good fats benefit our bodies. We need to find balance in our fat consumption. The
purpose of this article is to address these issues.
The terms saturated, unsaturated and essential fatty acids need to be clarified.
Saturated fats are fatty acids lacking double bounds in its molecular structure. This flat structure lets relatively inactive molecules stack up
in solid form such as those found in animal fats, tropical oil, and butter. These fats are considered bad only when used in excess or in unnatural
forms such as shortening or margarine.
The result of excess use of saturated fats leads to excess cholesterol, increased fat storage in the body, and has been implicated in degenerative
cardiovascular diseases and cancer.
Saturated fats are in the category of hydrogenated or partially hydrogenated vegetable oils. These are oils considered to be bad for health
because they are artificially hardened by the hydrogenation process. Terms like "no
cholesterol" or "vegetable shortening" are used to distract us from the reality of
the harmful hydrogenation process that the product has been exposed to.
Monounsaturated (1kink), polyunsaturated (2kinks), super polyunsaturated (3 kinks), are fats with kinks in their molecular chains which cause them
to be more active participants in our bodies energetic and biochemical processes. These oils tend to remain liquid at room temperatures. Oils from
grains, beans, seeds, olives and nuts would be considered unsaturated.
Essential Fatty Acids (EFA's) are fundamental requirements of good physical and mental health. They make up fifty percent of our brains gray
matter, have immune enhancing and anti inflammatory purposes, are vital materials in our nerve
coverings, cell membranes, bile acids, prostaglandins and hormones. Further they are needed for metabolism and transfer of
cholesterol and triglycerides. EFA's also increase our energy by elevating our metabolic efficiency which is very important to those of fighting "The
battle of the Bulge".
Omega 6 EFA and Omega 3 EFA are two of the forty nine essential nutrients not manufactured in our bodies. Both Omega 6 and 3 are known to lower high
blood pressure and decrease triglycerides and cholesterol. Omega 3 also improves eye function, intensifies blood flow and metabolism while Omega 6
intensifies immune and skin functions and softens blood vessels. Fats also protects, fuels, lubricates and acts as a catalyst for protein and mineral
utilization.
Processing methods seem to be a key criteria in selecting healthy oils. Many of the fats start out good but become bad because of the effect of
pressure, air, heat and light. The worst oils are generally mass market refined oils like margarine. Sometimes they are labeled as "health food"
margarine spreads, spray cooking spreads, or hydrogenated cooking spreads. The bad oils use non organic seeds, have no third party organic
certification, are exposed to air, light and heat during processing, bottled in clear plastic and are extracted by use of solvents. In contrast
the good oils are bottled in opaque glass, processed without toxic solvents below 118 degrees
Fahrenheit excluding light and air which is displaced by inert gas. Therefore, look for those criteria when choosing oils.
Unrefined flax oil is considered a polyunsaturated vegetable oil unique because of its richness in essential fatty acids. It is available in liquid
or capsule forms. Beware of capsules because you may be getting a rancid, refined oil. Test for this by puncturing the capsule and tasting it. If the
flavor has a nutty taste without lingering bitterness it is relatively fresh. If it tastes bitter with an off flavor it is rancid.
High-lignan flax oil is in liquid form and has flax meal added to it for a nutty flavor. Lignans combine in the colon with beneficial bacteria to form
antioxidant compounds. These substances apparently balance hormones like estrogen. People generally start taking one half tablespoon of flax oil and
gradually build up to one or two full tablespoons daily. I have found when trying to loose weight that 1 tablespoon is enough.) Flax oil is never
heated in cooking but is used in smoothies, salad dressings, drizzled over vegetables, etc. Our modern diet severely lacks essential fatty acids.
Therefore, it seems important to this writer to ingest the healthiest oils available. I prefer Barlene's Flax Oil or The Total EFA from Health
From
the Sun.
Now we have a foundation for understanding fats. The information for this article came from he following resources. I highly recommend that you add
these books to your resource library. I think you will find them very helpful. Be healthy and fit my friends!!!
Recommended reading:
Flax for Life! 101 Delicious Recipes & Tips Featuring Fabulous Flax Oil
by Jade Beutler
Understanding Fats & Oils, Your Guide to Healing with Essential Fatty Acids
by Michael T Murray N.C. and Jade Beutler, R.R.T., R.C.P.
Linda Carol Baker is a freelance writer and former weight loss
consultant. Her credentials include a B.S. in Organizational Management emphasizing
Management of Human resources, plus some training in coaching and in
counseling classes at Denver Seminary. She is a wife, Bible teacher, and delights in encouraging
people.
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