Myths and Facts About Fat.

Photo taken from google images.

All fats are not created equal. Some are to be avoided at all costs but other are good fats that should be consumed on a daily basis. Their are a lot of common misunderstandings in regards to what sort of fats you should consume and how often. Below, I have listed a few myths and facts about these fats.

MYTH: All Fat is Bad and Should Be Avoided at All Costs.

FACT: There are four types of fat: trans fats, saturated fats, polyunsaturated fats and monounsaturated fats. Trans fats are absolutely the bad guys and should be avoided at all costs. Trans fats are usually found in the form of margerine or vegetable shortening but are typically found in foods such as commercially baked pastries, packaged snack foods, fried foods and candy bars. Trans fats are the bad fats and should be avoided at all costs.

Saturated Fats are what I call the inbetween fats because it really depends on where you are getting your saturated fats from when determining wether or not it's healthy. Saturated fats are the fats found in animal products such as milk, cheese, butter, beef, pork and chicken but they are also found in coconut oil and palm oil. It is recommended by the American Heart Association that you should consume no more than 16 grams per day of saturated fat.

Monounsaturated and Polyunsaturated fats or more commonly known as just unsaturated fats are healthy fats and you need them in your daily diet. Monounsaturated fats are commonly found in foods such as olives, olive oil, avocados, seeds (such as sunflower and pumpkin), almonds, cashews, peanuts and nut butters. Monounsaturated fats should make up about 20-30% of your daily calories. Polyunsaturated fats are commonly found in foods such as flax seeds, flax oil, fatty fish and walnuts. Polyunsaturated fats should make up about 10% of your daily diet. I would also like to note that the unsaturated fats are essential for a healthy brain and a healthy heart.

MYTH: Fat Free or Low Fat Foods are Healthy Eating Choices.

FACT: Unfortunately, many products that are labeled as fat free or low fat often times make up for the flavor by increasing how much sugar is in that product. Sugar is way more deadly than fat could ever be and too much sugar consumption turns into fat in the end anyway. In my opinion, I would rather eat the full fledged fat product than eat its low-fat/no-fat counterpart. You have to read your labels.

MYTH: All Saturated Fats are the Same.

FACT: Your body needs saturated fat for optimal function, in fact your body can not function without it. Your heart, liver, lungs, cells, hormones, bones and brain need saturated fat. However, not all saturated fat is created equal and the reason it has become an issue for heart disease is because of how much saturated fat people are consuming and where they are getting their saturated fats from. The issue with saturated fat consumption is that many Americans eat way too many animal products, often times making meat and cheese a staple at every single meal. It is because of this that many people exceed the recommended 16 grams per day which is what ends up contributing to heart disease. I believe another factor is where the saturated fat comes from. Convential beef or dairy usually comes from cattle who were fed GMO feed and were pumped up with antibiotics and hormones. This poisonous meat I believe is a contributing factor to a lot of illness' and really doesn't have too many health benefits. On the flipside organic beef or dairy doesn't have all of these toxins and is usually higher in Omega-3's which makes it a better source of saturated fat. Plus, if you are eating a healthy diet that is not centered on eating meat and dairy at every meal, than I believe that an occasional organic steak or organic glass of milk is actually good for you.

MYTH: Coconut Oil and Palm Oil are Good For Me, So I Can Eat All I want.

FACT: Coconut oil and palm oil are two types of saturated fat that are actually pretty darn good for you. Coconut oil contains medium chain triglycerides or more commonly known as MCT's which aide in weight loss and can have therapeutic effects on brain disorders like epilepsy, dementia and Alzheimer’s. Coconut oil also contains lauric acid which can help kill off certain bacteria, fungus and viruses which will help stave off infection.

Palm oil (not to be mistaken with palm kernal oil) is an oil from the fruit of the oil palm. Palm oil is a unique blend of saturated and unsaturated fats and it is because of this blend that makes consumption of palm oil very beneficial. It reduces cholesterol, is high in antioxidants and vitamin E. Palm oil and coconut oil are wonderful and have been very popular lately because of the current trend of high fat diets. However, I want you all to keep in mind that these are still saturated fats. Even though they are good for you, you still have to take all things in moderation making sure that you still aren't consuming more than the recommended 16 grams per day.

MYTH: There is No Such Thing as a Healthy Fat.

FACT: I think I have shown you that their are types of healthy fat but the most beneficial of the fats are those unsaturated fats. You absolutely need unsaturated fats in your daily diet for optimal health. In fact, DHA and EPA are two components found in fish oil that is a type of polyunsaturated fat. DHA and EPA are extremly important in brain function, they are so important that most physicians are now recommending expectant mothers take DHA suppliments to aid in brain development for their unborn babies. I think that there are five suppliments every person should take daily for optimal health and Fish oil is one of them.

Monounsaturated fats help to reduce cholesterol levels which lowers your risk for heart disease or stroke. Monounsaturated fats are also a big source of vitamin E, which most people are deficent in. Monounsaturated and Polyunsaturated fats are essential to overall health and should absolutely be consumed on a daily basis.

Dietary fat consumption (excluding trans fats) is so important to overall health, I can not stress it enough. Because of the whole low fat/no fat revolution that took place in the 80's and 90's, I know it's a hard concept for many people to grasp. The key is to watch where your fat is coming from and how much fat you are consuming as it will make all the difference!