Vibrant health, not just the absence of disease or injury, is something that everyone desires. Good health is one of the greatest blessings we can have and something we can work toward as we cooperate with God in choosing a healthy lifestyle. One area that greatly impacts our health is our diet. There are seven broad, needful categories to be considered when it comes to good nutrition, if we hope to experience vibrant health. These categories are carbohydrates, protein, fat, vitamins, minerals, fiber, and water. Let’s focus on the category of fat.
In nutrition, biology, and chemistry, a fat usually means any ester of fatty acids, or a mixture of such compounds, most commonly those that occur in living beings or in food.
Fat fills your fat cells. It is important in giving cells structure and insulates the body to help keep you warm. It is also used in making hormones. It is a major fuel source for your body and is the main source of stored body energy. Fat provides 9 calories per gram (Cal/gm) versus protein and carbohydrates which provide 4 Cal/gm. It is necessary for the absorption of vitamins A, D, E, and certain antioxidants. Omega 3 fats are important for optimum nerve, brain, and heart function. They also give your body essential fatty acids (needed by the body, but cannot be made by the body) called linoleic and linolenic acids. Fat is also needed to keep your skin and hair healthy.
Fats come from both animal and plant sources. There are two broad categories of fats: saturated fat and unsaturated fat. Saturated fats, often called the “bad fats,” are tightly packed and usually solid at room temperature. The most common sources of saturated fats are meats and dairy. There are only two plant sources that contain high amounts of saturated fats: coconut oil and palm oil.
Saturated fats can also be found in many fast, processed, and baked foods. Diets high in saturated fat products can result in many health issues. Low Density Lipoprotein cholesterol (LDL) has a reputation for being the “bad cholesterol” and that would be true if you have too much LDL in the blood from a diet high in saturated fat. LDL can form plaque in the arteries and increase the risk of cardiovascular disease and stroke. Triglycerides, fat cells that circulate in the bloodstream and are stored in the body’s fat cells, can also be elevated by a high saturated fat diet, and increase the risk of diseases of the heart and blood vessels.
Unsaturated fats are loosely packed and usually liquid at room temperature. Vegetable oils and nuts, seeds, olives, and avocados have mostly unsaturated fats. There are two types of unsaturated fats: monounsaturated and polyunsaturated.
Replacing saturated fats in the diet with plant foods high in monounsaturated fats, particularly extra virgin olive oil and tree nuts, may benefit heart health. Your body needs polyunsaturated fats to function. Polyunsaturated fats help with muscle movement and blood clotting. Omega-3 and 6 fatty acids make up the polyunsaturated fats. Diets high in these fatty acids have many health benefits and can be obtained from a plant-based diet.
Vegetarian sources of omega-3 fatty acids include seeds (especially flax seeds), nuts, and certain oils. However, there is controversy among health professionals over the use of such oils as corn, soybean, and safflower oil. Diets high in Omega-3 fatty acids can lower levels of triglycerides in the blood as well as the risk of heart and blood vessel diseases.
Sources of omega-6 fatty acids include corn, cottonseed, peanut, soybean, and sunflower oils. Diets high in omega-6 fatty acids can lower LDL and triglycerides, raise High Density Lipoprotein (HDL), or “good cholesterol,” and help obtain better blood sugar control.
Another benefit of eating more unsaturated fat and less saturated fat is that this can aid in brain health. The MIND diet was developed after “more than 20 years of research into what foods help lower the risk for cognitive (mental or brain function) decline. … The brain-healthy eating plan emphasizes whole plant-based foods while limiting added sugars and foods high in saturated fats. …
“The MIND diet is rich in nutrients that work together to support your brain health. Examples of these brain-healthy nutrients include:
- Flavonoids
- Folate
- Lutein-zeaxanthin
- Vitamin E
Studies have found that people who follow the MIND diet have a lower risk of Alzheimer’s disease. The MIND diet advocates eating more of 10 certain foods and less of five others. Among the good ones are healthy-fat foods like nuts and olive oil, while the less helpful ones are butter, pastries, and fried and fast foods that contain high amounts of saturated fat. The association between healthy fats and healthier brains may be related to inflammation. Diets high in saturated fats appear to raise inflammation, while eating unsaturated fats can dampen the inflammatory response.
A third category of fats, trans fats, are artificially produced, unhealthy fats that form when vegetable oil goes through a process called hydrogenation. Trans fats are a type of fat that raises LDL and lowers HDL. There are very small amounts of naturally-occurring trans fat in meats and dairy from grazing animals, such as cows, sheep, and goats. But most trans fats are in plant oils that have been chemically changed by hydrogenation. Numerous studies have found that consumption of trans fats increases the risk of coronary artery disease and overall cardiovascular disease. Other concerning health issues with diets of moderate amounts of trans fat are Alzheimer’s, type 2 diabetes, obesity, infertility in women, and possibly certain forms of cancer.
The benefits and risks of various amounts and types of dietary fats have been the object of much study, and are still controversial topics, except for trans fats, which are almost universally considered unhealthy fats.
A healthy diet is a balance between taking in enough calories and nutrients for your age, sex, environment, and level of activity. One thing to consider is that each gram of fat has 9 calories. That’s true for all fats. So, calories can add up quickly, even with healthy fats. For example, walnuts are a health food high in polyunsaturated fats, but just a dozen walnut halves contain about 160 calories—more calories than in one large apple. The key message about fats is to focus on eating healthy fats and limiting unhealthy fats, but to also remember that consuming high levels of calories—regardless of the source—can lead to weight gain. Even healthy fats should be consumed in moderation.
Eating a vegan diet, choosing the right types of fats, and enjoying both in moderation is the best way to have vibrant health. Here’s to healthy fat!
Sources: medlineplus.gov/ency/patientinstructions; the healthfeet.com/nutrition-supplements/mind-diet-preserves-brain-health; foodnetwork.com/healthy/articles/importance-of-healthy-fats/8-healthy-fats-you-should-be-eating; foodnetwork.com/healthy/articles/importance-of-healthy-fats/why-are-healthy-fats-important; mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550; heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats; health.harvard.edu/staying-healthy/know-the-facts-about-fats; wellandgood.com/how-much-fat-per-day; wellandgood.com/plant-based-saturated-fat; wikipedia.org/wiki/Fat; healthline.com/health/food-nutrition/saturated-and-unsaturated-fat