There is a common, and counterproductive, misconception that all fat is bad. People operating under this premise avoid foods like olive oil and avocados because these foods are high in fat content. This is really a mistake. We must understand the proper role of fats in our diet and further understand that certain types of fats are essential to proper body function and peak performance.
Good Fats – Monounsaturated Fats and Polyunsaturated Fats
Monounsaturated Fats (MUFA’s) are helpful in a number of ways. MUFA’s generally:
- Increase good HDL cholesterol (yes there is good cholesterol)
- Lower bad LDL cholesterol
- Fight plaque build up in arteries
MUFA’s can be found in olives, olive oil, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds and avocados. MUFA’s should encompass the majority of fats consumed in a daily diet. Personally, I do not place any limit on my MUFA intake. Most sources of MUFA’s are also high in calories, so be mindful of that. Nonetheless, there is considerable research indicating that MUFA’s actually assist in weight loss.
Polyunsaturated Fats (PUFA’s) play a slightly different role and can:
- Lower bad LDL cholesterol
- Boost brain function, strengthen immune system – Omega-3
- Assist in skin and eye health and function – Omega-6
Cold water fish, such as salmon, mackerel and herring, are great sources of Omega-3 fatty acids. Other sources include canola oil, flaxseed oil and walnuts. Omega-6 fatty acids can be derived from corn and saflower oil, corn-fed chicken and certain farmed fish. I don’t really like cold water fish, which is inevitably “fishy”, so I take Beachbody’s Omega-3 supplement every day.
Bad Fats – Saturated Fats
These are the fats we need to significantly limit in our diet. This is the “fat” you can visibly see on a piece of beef or chicken. Ask yourself whether you want that in your body. You’ll also find saturated fat in most dairy products and things like palm oil. For example, 1 cup of 2% milk and 1 ounce of low fat mozzarella cheese have 3g of saturated fats, which is 15% of your recommended daily allowance. In my opinion, that RDA for saturated fats is far too high. These fats have very few benefits and have been proven to be a significant source of bad LDL cholesterol and contributor to heart disease. Saturated fats should comprise no more than 10% of your daily intake. Tony Horton is always pounding the drum of avoiding dairy products such as cheese. One reason is that they contain much more saturated fats then your body needs or can actually process.
Really Bad Fats – Trans Fats
Have you ever heard the saying, “if it didn’t have a mother, or didn’t come from the ground, then I don’t eat it”? Trans fats do not occur in nature. They are chemically produced from unsaturated fats. Why? Because they help extend the shelf life of pre-packaged foods. Another miracle of modern science. Trans fats, like saturated fats, raise bad LDL cholesterol. But that’s just not enough for the clever blokes that came up with trans fats. Trans fats also lower good HDL cholesterol and increase inflamation in the body. Nothing like being bloated while destroying your heart. These gems can be found in shortening, margarine, doughnuts, french fries, crackers, chips, and cakes. If it sits on a shelf for any period of time, you will probably find trans fats in it. Trans fats should be avoided. Not “limited”, AVOIDED. They serve no positive purpose, unless heart disease is something you aspire to promote.
Conclusion
It is unfortunate that the good fats and bad fats are all lumped together as “fat”. If good fats were called something different, then there would not be such confusion in this area. A quick note on reading labels (“Nutrition Facts”). Nutrition Facts are required only to show total fat, saturated fats and trans fats, so you have to be clever in reading them. For example, a one tablespoon of Extra Virgin Olive Oil has a whopping 14g of fat, but only 2g are saturated fats and the product contains 0g of trans fats. The label I’m reviewing actually lists the 11g of MUFA’s and 1g of PUFA’s, that make up the remainder of the fats, but most labels don’t do this. Another often overlooked food is hummus. The Mediterranean Hummus from Trader Joe’s contains 4g of fat, but only 0.5g of saturated fats, and no trans fats. In addition, it contains 6g of carbs (1g sugar) and 3g of protein. If you are in Phase III (Endurance Maximizer), this is nearly the exact distribution of these elements you need. Eat hummus!!!
Be sure to review these lablels carefully, and do not simply eliminate foods because they contain “fat”. Fats can help your body function properly and can help you achieve your fitness goals.
