FAQ about Fats

Some FAQ's on fats, but first, a quote from George Bernard Shaw:

"No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office.”

Aren’t fats bad for me? Won’t they make me fat?

Fats are not always bad for you- there are different types of fats. Saturated fats increase “bad” cholesterol in the blood stream, and lead to plaque accumulation in the arteries, both of which eventually lead to heart disease. Monounsaturated and Polyunsaturated fats, if consumed moderately, promote healthy cardiac function and cholesterol levels.

Fats will not make you fat. However, fats are very calorically dense. Meaning, they have more than double the amount of Calories per gram than all other food items. Because of this caloric density, a little goes a long way. So consuming products that are high in fat makes them high in Calories, too, which can lead to weight gain. This is one of the reasons it’s good to use fats in moderation. Instead of using oil or butter to prepare food, use PAM or any other zero Calorie nonstick spray, and leave the added fats for dishes where you can actually taste it. (Like on an English muffin or Dinner Roll)

What are “bad” fats and why are they bad for me?
The “bad” fats are Saturated fats and Trans Fats raise your “bad” LDL Cholesterol in your blood, which can ultimately cause blood clots, heart attacks, and strokes if they are over-consumed. Trans Fats are not found readily in nature, but instead, most are created during food processing in order to extend shelf life. In the process of creating a Trans Fat (called Hydrogenation) a healthy Unsaturated Fatty Acid is manipulated to have a more similar structure to an unhealthy saturated fat.


Where are saturated and trans fats found?

High amounts of saturated fats are found in coconut oil, palm oil, cream, whole milk, butter, lard, beef, baked goods such as pastries, cookies, cakes, doughnuts, and pies.

High amounts of Trans Fats are generally found in packaged foods, especially peanut butter, packaged cookies, granola bars, crackers, chips, etc. Even if a product claims to have “0 Trans Fat”, check the ingredients statement: if it says “hydrogenated” or “partially hydrogenated” anywhere in the ingredient list, the product still contains harmful trans fats.



What are “good” fats and what food can I find them in?

Good fats are Monounsaturated and Polyunsaturated fats. These products contain EFA’s (Essential Fatty Acids), which produce eicosanoids in the body. Eicosanoids are responsible for a many important bodily functions, including the regulation of blood pressure, regulation of inflammation, and blood clotting, amongst others.

Monounsaturated fats can be found in olive oil, canola oil, nuts, seeds, and avocados.

Polyunsaturated fats are found in vegetable oils, nuts, and seeds.

EFA’s are called “essential” because our body cannot produce them on its own- they must be consumed within our diet.



What types of EFA’s are there and why are they important?

There are two EFA’s that are essential in our diet. They are Linoleic Acid and Alpha Linoenic Acid.

Linoleic Acid is essential for the structure of cell membranes and the transport of fats in the blood. Linoleic Acid is also known as Omega-6.

Alpha Linolenic Acid has gotten a lot of press coverage in recent years. Ever heard of Omega-3’s? It’s the same thing. Omega-3’s/Alpha Linolenic Acid plays a key role in visual and neurological development, and they prevent or reduce the risk of heart disease by reducing inflammation, arrhythmia, and the development of blood clots.

In what types of food can I find Linoleic Acid/Omega-6 and Alpha-Linolenic Acid/Omega 3?

Omega-6’s can be found in vegetable, pumpkin seeds, sunflower seeds, and nuts oils (corn, sunflower, safflower, soy, and peanut oil).

Omega-3’s are found in leafy green vegetables, flaxseed oil, walnuts and walnut oil, soy foods, soy oil, fish (such as salmon, mackerel, or herring) and fish oils.


Should I use butter or margarine?

Margarine is made from vegetable oil and butter is made from animal fat, so the butter contains high levels of saturated fat, whereas the vegetable oil used in margarine is heart-healthy.

However, many margarine brands undergo the hydrogenation process and contain Trans Fats- which are harmful for your heart. Be sure to choose a tub margarine containing as few Trans Fats as ossible. Be sure to look for “hydrogenated” or “partially hydrogenated” on the ingredients label, even if the product claims to have zero Trans fats.

I personally use I Can’t Believe It’s Not Butter Light, which is a reduced Calorie margarine that contains 50 Calories per tbsp and 0 Trans fat. Smart Balance Light is another great brand without trans fats, and contains 45 Calories per tbsp.

How much fat should I be consuming per day?

The ADA (American Dietetic Association) has set the AMDR (Acceptable MacroNutrient Distribution Range) for Americans at 20-35% of your recommended caloric intake. That means if you are allowed the standard 2,000 Calorie diet, 400-700 Calories of it may come from fat. But don’t use that as an excuse to go using 700 Calories worth of butter- the ADA recommends that those fats come from healthy fats such as nuts, nut butters, fish, and vegetable or olive oil.

So, your allowed daily fat consumption would look something like (At the lower level of 400 Calories from fat):
3 TBSP Peanut Butter at lunch
1 Slice Cheddar Cheese with crackers for a snack
1 (4 oz)Piece of Salmon at dinner

To find your own specific fat and Calorie needs (as well as carbohydrate, protein, dairy needs, etc.) visit mypyramid.gov and choose “mypyramid planner” for a sheet specific to your height, weight, gender, and activity level.


What about meat and dairy products? Don’t those contain fat?

Yes, unless they are modified not to (like reduced fat or nonfat milk, yogurt, cheese, etc.). Choose nonfat milk and yogurt, and reduced fat cheeses when possible. While 2% milk may be a better choice than whole milk, it still contains 15% of your Saturated Fat for the day.

Certain meat products are higher in fat than others. Seafood and boneless, skinless chicken breasts are your best options, with certain cuts of pork also being very lean and healthy. Lunchmeats can be highly processed and fatty, so be sure to read labels carefully. Breakfasts meats such as sausage and bacon are extremely high in fat. If you crave meat with you’re A.M. meal, try Canadian Bacon instead- it’s much lower in fat. Hot dogs, polish dogs, and bratwurst are also extremely high in fat.
If you’re going to eat beef, buy the leanest variety is possible and eat it sparingly. Red meat is concentrated in saturated fats and is linked to a higher incidence of cancer and heart disease.

What if I hate nonfat milk?

Try skim supreme. It has the same amount of Calories as fat-free milk, but it’s modified to have the thicker mouth feel of 2%.

What are some painless ways to lower the fat content in my diet?

Switch to lean meats most days of the week and save fattier cuts (like breakfast meat or steak) for a special dinner or breakfast once a week.

Switch to nonfat milks and yogurts and reduced fat cheese.

Eat crackers instead of chips- chips are generally higher in fat because they’ve been fried- but check the cracker label- product formulators are sneaky sometimes….

Lower your consumption of baked goods. That means croissants, muffins, scones, doughnuts, cakes, cookies, brownies, etc.

Use reduced- Calorie margarine instead of butter, and use it sparingly, only in dishes where you can taste it (like on toast).

Use PAM spray instead of cooking oil.