Day 21: Why We Need Fats
We’re halfway through our 40-Day Challenge. Have you made some changes to your diet, created new goals, or firmed up on your resolutions?
Today, we look at the third and last macronutrient our bodies need to function well.
Fats.
Not all fats end in our bellies. We need fats for proper brain and nerve functioning, hormone production, and energy. One gram of fat can give nine calories of fuel. But the downside is that if you don’t use this fuel, it gets stored as subcutaneous fat (90%) or omental/ visceral fat (10%). The latter form of fat storage is an indicator of a higher risk for chronic diseases.
Our body needs certain essential fats, just like amino acids, that the body cannot make.
These are the omega-3 and omega-6 fatty acids. We need to take them into our diet. Both of these fats are good because they are unsaturated (liquid at room temp) and help in lowering low-density lipoproteins that clog our blood vessels. Saturated fats are solid at room temperature. These are from animal sources except palm and coconut oils.
Fats from plant sources are usually unsaturated fatty acids—polyunsaturated (PUFA) or monounsaturated (MUFA) except for palm and coconut oils, which are saturated, as mentioned previously.
What’s the significance of MUFAs and PUFAs?
These are your good fats because they help lower cholesterol and prevent the build-up of fatty tissues in the body.
Of the two types of PUFA, the omega-3 has the anti-inflammatory effect because it is converted to eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), which both inhibit the formation of arachidonic acid (AA)—the mother substrate of the inflammatory pathway. It does not mean, though, that arachidonic acid is bad. We need arachidonic acid in the process of wound healing. It’s when there’s an imbalance that the inflammatory effect predominates. Experts advise that instead of limiting the intake of omega-6, we need to increase our intake of omega-3 to create a good balance.
Rich sources of omega-3 fatty acids are:
- tuna
- mackerel
- salmon
- soy products
- canola oil
- wheat germ
- flax seed
- pumpkin seed
- walnut
Omega-6 sources are:
- sunflower seeds and oil
- sesame seeds and oil
- almond
- avocado
- coconut oil
Foods rich in monounsaturated fatty acid include:
- extra virgin olive oil
- safflower oil
- hazelnut
- canola oil
- macadamia
Stick to the serving size recommended in the Mediterranean diet. Fat, even though good, is still fat and will be stored if not used by the body.
Earn 1 point by eating 1/4 cup of nuts a day. Earn another point by using oils rich in unsaturated fat. You score one more point when you use fermented dairy low on saturated fat. Remember, 5% is low, and 20% is high. Ditch the butter and the full-cream milk and cheese. These will clog up your arteries. Or if you can’t, then limit your consumption or choose the low fat ones.
Today, we look at the third and last macronutrient our bodies need to function well.
Fats.
Not all fats end in our bellies. We need fats for proper brain and nerve functioning, hormone production, and energy. One gram of fat can give nine calories of fuel. But the downside is that if you don’t use this fuel, it gets stored as subcutaneous fat (90%) or omental/ visceral fat (10%). The latter form of fat storage is an indicator of a higher risk for chronic diseases.
Our body needs certain essential fats, just like amino acids, that the body cannot make.
These are the omega-3 and omega-6 fatty acids. We need to take them into our diet. Both of these fats are good because they are unsaturated (liquid at room temp) and help in lowering low-density lipoproteins that clog our blood vessels. Saturated fats are solid at room temperature. These are from animal sources except palm and coconut oils.
Fats from plant sources are usually unsaturated fatty acids—polyunsaturated (PUFA) or monounsaturated (MUFA) except for palm and coconut oils, which are saturated, as mentioned previously.
What’s the significance of MUFAs and PUFAs?
These are your good fats because they help lower cholesterol and prevent the build-up of fatty tissues in the body.
Of the two types of PUFA, the omega-3 has the anti-inflammatory effect because it is converted to eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), which both inhibit the formation of arachidonic acid (AA)—the mother substrate of the inflammatory pathway. It does not mean, though, that arachidonic acid is bad. We need arachidonic acid in the process of wound healing. It’s when there’s an imbalance that the inflammatory effect predominates. Experts advise that instead of limiting the intake of omega-6, we need to increase our intake of omega-3 to create a good balance.
Rich sources of omega-3 fatty acids are:
- tuna
- mackerel
- salmon
- soy products
- canola oil
- wheat germ
- flax seed
- pumpkin seed
- walnut
Omega-6 sources are:
- sunflower seeds and oil
- sesame seeds and oil
- almond
- avocado
- coconut oil
Foods rich in monounsaturated fatty acid include:
- extra virgin olive oil
- safflower oil
- hazelnut
- canola oil
- macadamia
Stick to the serving size recommended in the Mediterranean diet. Fat, even though good, is still fat and will be stored if not used by the body.
Earn 1 point by eating 1/4 cup of nuts a day. Earn another point by using oils rich in unsaturated fat. You score one more point when you use fermented dairy low on saturated fat. Remember, 5% is low, and 20% is high. Ditch the butter and the full-cream milk and cheese. These will clog up your arteries. Or if you can’t, then limit your consumption or choose the low fat ones.
FAT CHALLENGE #1
Read the label of all the food in your pantry. What is the saturated fat content of each food? Do you have more foods high in saturated fat (20% or more) or low (5%). Choose the better option. Always.