What Do You Know About Fat?

There is continued confusion around dietary fat, and for good reason. As we continue to research and learn (while debunking old science), hypotheses around fat are misconstrued and improperly used to fuel individual agendas. The old adage, “Fat Makes You Fat,” is only part of the story and has been debunked time and time again. There is just more to the story of fat than that. However, we do know that fats are essential to our health. Let’s do a deep dive into dietary fat and how all fats aren’t created equal.

There are three major types of fat: saturated, monounsaturated, and polyunsaturated (for the purposes of this article I will not speak about trans fats as they are shown to have deleterious affects to health and are prohibited by the Academy of Nutrition and Dietetics). The differences between fats have to do with their chemical structure, but you don’t have to understand that part to know what to eat (if you want to get into it, there’s an explanation in the Guide). Here’s the short version:

• Saturated fat: These fats are most often solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat. The jury is still out on whether or not saturated fats have a net positive or net negative affect on the body. I am in the camp of a net neutral.

• Monounsaturated fat: It is one of the healthy fats, along with polyunsaturated fat. Monounsaturated fats are liquid at room temperature, but start to harden when chilled.

• Polyunsaturated fat: include omega-3 and omega-6 fats. These are essential fatty acids that the body needs for brain function and cell growth. Our bodies do not make essential fatty acids, so you can only get them from food.

Here is a brief list of what foods you can find each fat in:

Now that we have a little more information on fat, how about some recommendations? The amount and types of fat you should be taking in vary from person to person. However, as a general rule, you should be taking in mostly polyunsaturated fats in the form of Omega-3s (not omega-6s), some saturated, and some monounsaturated fats. Minimum fat intake would be 0.3g per pound each day to maintain healthy hormone balance and bodily functions (170lb. person would be taking in 51g/day). However, for most people they will be eating more than the minimum to have a more balanced diet. For individuals looking for changes in body composition, fat is usually the macronutrient manipulated as it will not interfere with blood sugar balance. There is a lot more to unpack here, but this is a good start to educating (and re-educating) yourself about fat!

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Does Fat Make You Fat?

“But shouldn’t I not be eating any fat?” I was asked at a recent nutrition consultation.  “It’s not that simple,” I replied.  

You see, fat is fairly benign when it comes to affecting blood sugar and insulin, so fat can be a helpful macronutrient when it comes to adding in calories to your diet without having it affect energy levels and food cravings.  And since fat is calorically dense, it can help under-eaters or those who are looking to put on some lean body mass consume more calories.  On the other hand, fat is also the macronutrient I will adjust during a weight loss phase of dieting in order to regulate the number of calories the client is consuming.  However, I make sure clients are getting enough fat (though minimums can be pretty low) in order to maintain healthy hormones, regulate inflammation, and aid in vitamin absorption.

So where does this idea that fat makes you fat come from?  From best selling author Gary Taubes, “Starting in 1977, the government started telling all Americans to eat less fat, and starting in the mid-'80s, we started producing these low-fat products that in effect replaced the fat in the yogurt or the cookies or the whatever with carbohydrates. We went from being a country that ate about 40 percent of their calories in fat and 45 percent carbohydrates, to 34 percent fat and that much more carbohydrates. Conceivably, this belief that set in, that carbohydrates could be eaten to excess and wouldn't cause weight gain, that they were both heart healthy and the ideal diet, might have had some effect on weight.”

But it turns out, eating fat won't make you fat. In fact, research shows that low-fat diets don't seem to aid in weight loss or in reducing risk of disease compared to higher fat diets. And all those refined carbs you've been eating to replace that fat might be the real issue.

At the end of the day it’s about finding the right balance of calories and macronutrients in order to feel good, and accomplish your individual goals.  That’s where I come in.  I work with clients to break down exactly what their goals are and how we can use healthy eating practices to achieve those goals.  If you are ready to get started, click the link below to book a free assessment today!