LOSING YOUR FEAR OF FAT

Marcia Smith ND, PhD
There is much controversy about dietary fat - what’s good, what’s bad, how much?

Over the past 20 years Americans have become frightened of fat. Every time they enter a market and see the prevalence of low-fat and fat-free foods they are, in a sense, being programmed to believe that fat is bad. This is an unfortunate situation since consumption of sufficient fat is necessary for the proper construction of cell membranes and hormones. Because of all the adverse publicity and advertising, many people acquire a fear of fat. Common sense is the key to breaking the fear.

Historical Perspective on the Consumption of Fats and Oils

If you look at cultures around the world prior to the 20th century, you will find that their fat consumption came from eating whole, unprocessed foods - lean meats, fish, eggs, milk , nuts, seeds, and low-glycemic grains. They braised, broiled, boiled, or steamed food that couldn’t be eaten raw. They did not “deep fry.” The processes of chemical extraction and hydrogenation of oils are a 20th century phenomena. Prior to the 20th century, oils were pressed from various nuts and seeds. They were sold fresh, and had a short shelf-life. There was an “oil man”– similar to a “milk man.” There is currently controversy surrounding the consumption of the saturated fats from animal protein sources.

Many societies, especially those farther away from the equator, have depended on animal protein and fat as a mainstay of their diet for thousands of years. There has been an acceleration in many health conditions in the 20th century, yet the consumption of saturated animal fat has not accelerated. Therefore, no correlation can be drawn between saturated animal fat alone as a primary health risk Research indicates that perhaps the quality of the saturated fat and not the saturated fat itself is the key.

The composition of the fat in animals that graze on the open range is different from that of animals raised in feed lots. There is also evidence that the fat in eggs has a very different composition when the chickens consume organic feed. Health enthusiasts shop for range-fed beef as well as wild game such as buffalo, elk, deer, etc. They also find that lean cuts of lamb are another good choice since lambs are not feed-lot raised.

Eating fish, especially deep sea fish from cold waters, is a source of healthy fat (essential omega-3 fatty acids). The fish with the highest levels of these healthy oils are anchovy, sardines, salmon (Chinook), herring, mackerel, and tuna.

Understanding the criteria for assessing a good oil

A saturated fat is chemically stable, solid at room temperature, and unlikely to oxidize. (The consumption of oxidized fat can create damage in the body.) As you move to fewer saturated chemical bonds the fat becomes liquid and is called an oil instead of a fat. When it has quite a few unsaturated bonds it is referred to as polyunsaturated. As you move away from the saturated state, you increase the risk of oxidation - especially if the oil is heated. Monounsaturated is structurally closer to a saturated fat and is, therefore, more stable than polyunsaturated oil.

The large scale development of the polyunsaturated oils (most commercial cooking oil) is a 20th century phenomenon. Many of these commercial oils are produced with high heat and chemical solvents. These processes can strip away the natural antioxidants contained within the unprocessed oil, and consumption of this type of commercial oil, especially when heated, can contribute to oxidative, free radical damage at the cellular level. High-quality, cold-pressed or expeller-pressed polyunsaturated oils (such as safflower, sunflower, and walnut) may be somewhat better than the less-expensive, widely available commercial oils because they usually have been exposed to lower levels of heat during processing. They are best used for salad dressing rather than for cooking.

Why is heat a problem for oil?

The human body was designed to recognize and utilize oils that are in a specific shape – the cis-form. When the polyunsaturated oils are heated, they can change into the transform – a shape which the body doesn’t recognize. It is like trying to fit a round peg into a square hole.

When this trans form is incorporated into cells, it can wreak havoc in cell metabolism. Polyunsaturated oils are often hydrogenated or partially hydrogenated. A hydrogen molecule is added to make the oil more solid – artificially creating a “saturated” or “partially saturated” vegetable fat. These oils are frequently found in many processed and packaged foods.

Hydrogenated vegetable oil has the consistency of butter and, therefore, in used in margarine. Partially hydrogenated oils are included in processed foods to extend the shelf life of the products. These hydrogenated and partially hydrogenated oils are a source of the undesirable trans-fats. As margarine is a processed food, most margarine and butter substitutes are a source of trans -fats.

As mentioned above, monounsaturated oils (such as olive, peanut and avocado) are relatively stable, even when heated. And therefore are considered acceptable for sauteing. They are also fine for salad dressing, especially “extra virgin” olive oil. Flaxseed oil is an excellent source of healthy, essential, omega-3 fatty acids. It is a polyunsaturated oil that is carefully prepared at a low temperature. It is generally stored in dark, opaque, bottles and sold in the refrigeration case. It is considered a perishable food. It should not be used for cooking, but can be used in salads and to dress vegetables that are already cooked. Flaxseeds are beneficial for their fiber as well as their oil. They need to be ground fresh (in a coffee grinder) in order to make their oil available.

Fresh, ground flaxseeds taste great sprinkled on vegetables or in salads. They can also be added to “smoothies.”

The Mannatech Dietary Needs Assessment recommends that all five body types add at least two tablespoons of essential fatty acids to their diet on a daily basis. Some good choices would be high quality safflower, walnut, or flaxseed oil.

Butter has been churned for centuries, making it an oil that has withstood the test of time. It can be used in moderation on vegetables and in sauces.

Nourishing Traditions by Sally Fallon, Pat Connolly and Mary Enig Ph.D describes many of the health benefits associated with butter.

Think before you eat – use common sense.

In conclusion, I urge you to think before you eat. When thinking of eating or drinking a food that contains a fat or oil, ask yourself if the fat or oil is as close as possible to its natural state and if it is in a form that has withstood the test of time. If the answer to these questions is “yes,” then enjoy! Fat is
essential and it adds taste to your foods. In moderation it is definitely part of a healthy diet.

REFERENCE BOOKS

These easy-to-read books are filled with the scientific references to back up the opinions of the authors.

Erasmus, Udo, Fats that Heal, Fats that Kill, Alive Books, 1994.
Fallon, Sally M.A, Connolly, Pat & Enig, Mary (PhD), Nourishing Traditions,

New Trends Publishing, Inc., Oct, 1999.
Gittleman, Ann Louise, Beyond Pritikin, Bantam, December 1995.

Schwarzbein, Diana ( MD), The Schwarzbein Principle Health Communications, Inc., 1999