Fats: The Good, The Bad, and the In-Between
People talk about fat in a black-and-white way. Fat causes health issues. Fat makes me feel insecure. Fat is always bad. It is a monster with a name and a face for which marketers are quick to sell the pitchforks. I will admit, this is a universal truth: Fat can be bad for us—very bad—and overexposure is easy when our most desirable creations are convenient, affordable and teeming with this invisible foe.
In a fast-paced life, preparing every meal from home is seemingly impossible, and double annoyance comes with stalling to check nutritional facts online every time the office orders out. Managing one’s daily diet is both overwhelming and emotionally trying. You may find it especially so after I tell you that fat actually can be good for you.
There is a fundamental difference between knowing and understanding a problem. We know that a high intake of fat is a negative thing, but not why. Many of us know some foods, such as avocados and nuts, possess high caloric values yet are, paradoxically, good for us. When we understand what something is, we can better choose which foods to indulge in or avoid.
WHAT IS FAT?
Essential fatty acids (EFA) are made up of two long chains of carbon and hydrogen atoms and represent the "building blocks" of fat. These fats are crucial, helping us absorb the fat-soluble vitamins A, D, E and K, according to a Colorado State University Extension article.
Let’s look at the rest of the fat family: saturated, unsaturated and trans fats.
UNSATURATED FATS
Guacamole * Olive Oil-Drizzled Salmon * Nature Hike Mixed Nuts
These plant-based foods, oils and fatty fish make up some of the "good" fats, says Alia Butler in “Why You Need to Eat Fat to Burn Fat" on LiveStrong.com.
SATURATED FATS
Grilled Cheese * Cookie Dough Ice Cream * Bacon-wrapped Lamb Chops
Dairy products with high fat content and fatty meats are saturated fats. These fats can be bad for you if you overdo it. Your body benefits from these foods, but they are high in LDL (bad) cholesterol.
TRANS FATS
Tippin's Pumpkin Pie * Winstead's Pancakes * Frito-Lay Potato Chips
All the delicious fried foods and baked goods we love, more often than not, are full of trans fats. These are the "bad" fats, the fats that in abundance can harm you because they raise your LDL levels.
I am not a scientist, a doctor or a dietician, but I’ve learned of a few common sense practices for improving health that are heavily underutilized. Here are some things you can do to make healthier decisions:
- Make a list and check it twice. A list built around a planned meal prevents impulse buys. And do not go to the grocer when you have the munchies! When you handpick what sounds delicious at the moment, you often handpick things like snack cakes and Sunkist soda.
- Drop the pop. Rumors say that if you cut soda from your diet you will lose five pounds every year. I could find no data to substantiate the claim, but the premise seems plausible. When you remove this junk food, your whole body will thank you: The eroded carbonate in your teeth will thank you, your bones and many organs will heal and strengthen, and your risk for diabetes and degenerative diseases will drop.
- Water, water everywhere. Without water, our bodies would not function. We would be dehydrated, unable to wash away toxins and pass along food, unable to think. Theoretically, you can live a month without food, but you only can live about three days without water. (Also, according to Water Policy International Ltd., water makes us feel fuller during a meal, unlike soda.)
The final and most important thing you can do to combat fat (of any kind) is to be mindful of what you are eating and practice moderation when doing so.
C. Alex Merrill is a freelance writer and habitual traveler from the Lawrence area. Weekend free time is dedicated to family, Moo Shu takeout and the calamitous booms of Doctor Who chase music.
As always, please consult your health care provider with any questions or concerns.