Posted by: Dennis Hinkamp on Sep 10, 2009
What Kind of Fat is That?
ASK A SPECIALIST: WHAT CAN YOU TELL ME ABOUT DIETARY FATS?
Answer by: Katie Kirkpatrick, Utah State University Extension dietetic intern and
Jana Darrington, Utah State University Extension family and consumer sciences agent, Utah County
The term “fat” is usually viewed as a negative term. In reality, however, we couldn’t survive without it. Fat is a necessary nutrient our bodies need in order to function normally. Consider this information.
• Fat soluble vitamins such as Vitamins A, D, E and K cannot be absorbed into the bloodstream without fat. These vitamins, which play a vital role in our bodies, cannot fully nourish us unless we have adequate fat in our bodies and diet. In addition, we need a certain amount of body fat to cushion and protect vital body organs, protect our bones from injury and to provide a layer under our skin to insulate us from the cold.
• Our bodies make some fat; however, fats such as Omega 3 and Omega 6 fatty acids, essential in our diet, aren’t produced by our bodies naturally and must be obtained from food sources. These are types of unsaturated fat and can be found in vegetable oils, nuts, seeds and fish. Eating fish twice a week and using vegetable oil instead of butter or margarine when baking and cooking are good ways to incorporate more unsaturated fat in the diet. Omega 3 and Omega 6 fatty acids provide great health benefits. For example, Omega 6 fats are needed for children to grow normally and for adults and children to maintian healthy skin. They also may help reduce the risk of cardiovascular disease by helping lower total blood cholesterol levels. Omega 3 fats keep the brain and nervous system functioning normally. They also may help prevent arteries from hardening, lower blood triglyceride levels and reduce blood pressure. To get these heart- healthy benefits from Omega 3 fats, an overall healthy diet with less saturated fat must be achieved.
• Although fat in the diet is essential, certain types of fat can cause negative health effects when consumed in excess. Omega 3 and Omega 6 are considered polyunsaturated fats. Unsaturated fats are healthier than saturated fats, so most of our fat calories should come from unsaturated fats. Unsaturated fats are usually liquid at room temperature whereas saturated fats are usually solid at room temperature. Trans fats are formed through a process called partial hydrogenation and are found in shortening, margarine, baked goods and processed foods. Trans fats, like saturated fats, can cause negative health effects.
• The dietary guidelines recommend keeping total fat intake to less than 30 percent of total calories per day. In addition, less than 10 percent of calories should come from saturated fat. When you consider that 1 tablespoon of butter or margarine contains about 100 calories, it is easy see how so many people over-consume saturated fats. Saturated fats are found in animal foods such as meat and dairy products and some oils. Saturated fat can trigger your body to make more cholesterol, which is bad for your heart. Since cholesterol is made in the body, additional cholesterol is not needed in the diet. Current dietary recommendations indicate that adults should consume less than 200 mg a day of cholesterol, which can be found in animal products.
Fat plays a critical role in our bodies. While recognizing there are health benefits, we also need to be cautious about over consuming dietary fats. Understanding the different types can help us make healthier food choices.
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Direct column topics to: Julene Reese, Utah State University Extension writer, Logan, Utah 84322-4900; 435-797-0810; julener@ext.usu.edu.
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