 
The Skinny on Fat, Part 1
Just the word "fat" brings a
variety of emotions when seen, thought or spoken by just about
everyone, especially females over the age of ten! We will attempt to bring to you vital information
that will, hopefully, dispel misconceptions and clarify the role
of fats, both in our diets and on our bodies.
Definitions, a good place to start
- Fat...a chemical compound containing
one or more fatty acids.
One of five main
components of food (protein, fat, carbohydrates,
fiber and water). Principal form in which energy
is stored in the body.
- Fatty acid...the building blocks of fat,
composed mostly of carbon
and hydrogen atoms. To
maintain normal body function, the human body
needs
about 20 specific fatty acids. All but two can be
synthesized
by our bodies.
- Essential fatty acids...the two fatty
acids the body cannot
synthesize and is therefore
vital (essential) to be obtained through food
sources. These fatty acids are Omega-3 EFA and
Omega-6 EFA.
- Saturated fat...fat made up of saturated
fatty acids, such as butter
and lard. Saturated
fats tend to raise levels of LDL ("lethal" cholesterol).
- Saturated fatty acid...a fatty acid
that has a maximum number
of hydrogen atoms
attached to it - said to be "saturated" with
hydrogen.
Mostly found in animal products.
- Monounsatruated fat...a fat made up
of monounsaturated fatty
acids(oleic acid,
Omega-9). Olive oil and canola oil are monounsaturated.
Tends to lower levels of LDL cholesterol in the blood.
- Monounsaturated fatty acid...a fatty
acid that is missing one
pair of hydrogen
atoms in the middle of the molecule. This hole
in the
middle is called an "unsaturation." Mostly found in
plants and seafood.
Otherwise known as oleic acid, or
Omega-9.
- Polyunsaturated fat...a fat made of
polyunsaturated fatty acids (Linoleic
Acid,
Omega-6). Safflower and sunflower oils are
polyunsaturated.
Tend to lower levels of both
HDL (healthy) and LDL (lethal) cholesterol
in
the blood.
- Polyunsaturated fatty acid...a
fatty acid that is missing more than one pair
or hydrogen
atoms. Mostly found in plants and seafood.
- Superpolyunsaturated fat...a fat
made up of superpoly-
unsaturated fatty acids
(alpha-linolenic acid, Omega-3). "Fatty fish"
such as salmon and flaxseed are sources of the
superpolyunsaturated
fats. Tend to lower levels
of LDL (lethal) and increase levels of
HDL
(healthy) cholesterol in the blood.
- Superpolyunsaturated fatty acids...
fatty acids that have the least
amount of hydrogen
atoms. Found primarily in seafood and flaxseed.
- Trans fatty acids...a polyunsaturated fatty
acid that have been
chemically altered by the
hydrogenation process which adds hydrogen
atoms. Trans
fatty acids are the building blocks of hydrogenated fats.
- Hydrogenated fat...fat that has
been chemically altered by the
addition of
hydrogen atoms. Vegetable oil and margarine
are hydrogenated fats.
- Hydrogenation...the addition of
hydrogen atoms (by commercial
manufacturers)to
the more fragile poly and superpolyunsaturated
oils to make them less prone to oxidation,
rancidity and less
sensitive to heat. The
greater the saturation of the fat, the more
stable
it is. A toxic metal catalyst is used
in the process, some of which usually
remains
in the end product, such as margarine, resulting
in a poisonous
molecular change in the fatty
acids.
- Lipid...a chemical compound characterized
by the fact that is is
insoluble in water. Both fat and
cholesterol are members of
the lipid family.
- Lipoprotein...a chemical compound made of
fat and protein.
Lipoproteins that have more fat than
protein are called
low-density lipoproteins
(LDL), while lipoproteins that
have more protein than fat
are called
high-density lipoproteins (HDL).
Lipoproteins are found in the blood, where their main
function is to carry
cholesterol. LDL drops off fat into the arteries, but HDL picks
up
excess fat.
- Cholesterol...a chemical compound
(sterol) manufactured
in the body. It is used to build
cell membranes and brain and nerve
tissues. Cholesterol
also helps the body make steroid hormones and
bile acids
as well as Vitamin D. The body produces enough for its
needs,
so you don't actually have to consume any extra.
But, if you do,
your body compensates by reducing what it
manufactures.
- Dietary cholesterol...is found in animal
products. Egg yolks,
liver, meat, some shellfish and
whole-milk products are all sources
of dietary
cholesterol.
An Eye Opener!
As we understand what these different terms mean, we can
soon get a glimmer of understanding about different health
issues and misconceptions about proper diet. There is, for one
thing, no such thing as a good or bad dietary cholesterol! Up
until 30 years ago the egg was highly revered as the "perfect
protein." Then, a much lauded study was published labeling the
egg as a villian because of its cholesterol levels! It is now
known that our bodies do compensate in manufacturing cholesterol
for the cholesterol injested. And equally clear that our bodies
need cholesterol, and lots of it (but not
necessarily dietary), for proper functioning. Other studies
branded beef and
organ meat ... and on and on ... and America's dietary habits
began to change rapidly. Thirty years later, America is fatter,
has more high blood pressure, more high cholesterol, more
strokes, heart attacks and diabetes per capita than 30 years
ago!
The Role of Fat in Our Bodies
Our bodies need fat, the right kinds
in the right amounts. It becomes clear that our bodies
do not need and suffer from having too much of the
chemically altered hydrogenated fats!
Omega-3 EFA & Omega-6 EFA
Since our bodies cannot manufacture these fatty acids, we
must obtain them in balance from our food and
supplements. They function as building blocks in
membranes of every cell in the body (and we each have
billions of cells). If we do not get the proper
amount of these EFA's, the altered trans fatty acids takes their
place, weakening cell walls, leaving the cell vulnerable to
attack, thus weaking the immune system, causing swelling and
impairment of the cell's function.
These EFA's also produce "prostaglandin familes,"
hormone-like substances necessary for energy metabolism and
cardiovascular and immune health. The role of Omega-3 EFA in
cardiovascular health has been extensively documented.
It
is
also the body's natural joint lubricator and has been proven to
be a factor in reducing depression.
Our discussion on Omega-3 EFA
and Omega-6 EFA will continue on Part 2 of The Skinny on Fat.
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