Jack Sprat could eat no fat,
his wife could eat no lean,
and so between them both your see,
they licked the platter clean.
Combine a Mother of little one's and a topic on fat, and that's what you get.
by Getty Images
Here is the next post on "Nourishing Traditions".
What are fats? How does are body utilize them? When should we eat them? What kinds of fat should we consume and how much? Why do we like/crave them so much? What are good and bad fats? Are you ready for some food science, bare with me?
Fats are a compound that are generally not soluble in water and are classified as saturated fats, mono-unsaturated fats, and polyunsaturated fats. Fats are essential in our bodies for giving us energy, also providing structure to cell membranes. Fats added to a meal help us to feel satisfied longer by slowing absorption rate of nutrients. Fats are also needed for certain fat soluble vitamins and absorption of minerals in the diet.
Saturated fats: is a fatty acid that is highly stable because it is saturated with hydrogen ions. It does not go rancid, even when heated. It is a solid at room temperature. These are mostly derived from animal fats and tropical oils such as coconut oil. Their molecular structure is straight so they pack together tightly. Your body also makes saturated fats from ingesting carbohydrates.
Mono-unsaturated fats: A fatty acid with a carbon atom double bonded to each other and thus lacking 2 hydrogen atoms. Your body makes mono-unsaturated fats from saturated fats. Their molecular structure has a bend in it so they do not pack together nicely, thus they are a liquid at room temperature. They will not go rancid with heat, and thus can be used in cooking. The most common one is oleic acid found in olive oil, almond, pecan, cashew, peanut or avocado oils.
Poly-unsaturated fats: A fatty acid with 2 or more carbon atoms double bonded together and thus lack 4 or more hydrogen atoms. The molecular structure of these fatty acids have kinks or turns in them and remain liquid even when cold. They go rancid very quickly and should not be heated. They are commonly found in nuts, seeds, plant and sea foods. The common poly-unsaturated fats that we know of are broken down into omega 6 and omega 3 (linoleic acid). These are essential fatty acids that the body does not make on its own, therefore we need to find them in our food. However there needs to be a proper balance between omega 3 and omega 6.
Omega 6 fatty acids are found in numerous foods in our diet, largely those from nuts and seeds and the oils that are extracted from them such as corn, soybean, canola, sunflower and safflower oil.
Omega 3 fatty acids, like the oils extracted from flax seed, and cold water oily fish like salmon, herring, anchovies etc, are essential for cell oxidation, metabolizing certain sulfur containing amino acids, decreasing inflammation within the body, and for maintaining balance in prostaglandin production.
The proportion of essential fatty acids should be 1.5 omega 3 to every 2.5 omega 6. One problem we fail to realize is polyunsaturated fats are mostly omega 6 with not enough omega 3. The way we eat today has changed dramatically. People used to eat large amounts of butter and lard as their fat, but now it is mostly vegetable oils. It is very important for us to consume the right amount and the right kind of poly-unsaturated fats. Some experts say that the imbalance in omega 3 and omega 6 could be an explanation for the increase in disease, such as heart disease, asthma, some cancers, diabetes, depression, obesity, hyperactivity, autoimmunity and neuro-degenerative diseases, and others.
One problem with our modern commercialized food industry is that they have limited the amount of omega 3 found in foods such as eggs, vegetables, fish, and meat. For example eggs from chickens able to eat plants and insects (i.e. free range chickens) have been shown to have a proper 1:1 ratio of omega 3/omega 6. But eggs from chickens only consuming grain can have up to 19 times more omega 6 than omega 3.
Take a look at the boxes and bags of prepared foods you have in your pantry, and you will most likely find one or more of the vegetable oils mentioned above(high in omega 6) under the ingredient list. I find it quite obvious and convicting that we consume far too much of these oils, and it is becoming more widely known to have many negative reprecutions.
Fatty acids are also classified by length of the carbon atom. Short, Medium, long, and very long chains.
Short chains are always saturated, and mostly found in butterfat from cows and goats. According to this book they even have some antimicrobial properties, protect against virus, yeast and bad bacteria in the gut. These fatty acids are used up quickly for energy. She states they are less likely to cause weight gain for this very reason, as opposed to vegetable oils.
Medium chains are found in butter fat and mostly tropical oils. They are very similar to short chains in how they are used for quick energy, and have antimicrobial properties etc.
Long chains can be saturated, mono, or poly unsaturated fats. These are found in fats such as beef tallow, olive oil, evening primrose, borage oil and black current oil.
Very long chains are mostly unsaturated, and you can get these from organ meats, egg yokes, butter and fish oils.
The point of this chapter on fats was to open your mind to the good of saturated fats. And to debunk what we are readily told in our society (saturated fats are bad). Saturated fats are necessary for the diet and have many health benefits. The so called harmful link between cholesterol and saturated fats will be discussed in my next post.
Why are saturated fats so important?
- saturated fats make up nearly 50% of cell membrane and gives them proper structure and integrity
- it is needed for calcium to be incorporated into the bones
- they lower Lp (a) levels in blood, which is an indicator for high risk of heart disease
- protect the liver from toxins
- enhance immune system
- needed for proper utilization of essential fatty acids
- fat around heart is highly saturated, needed in times of high stress
- short and medium chain saturated fatty acids have antimicrobial properties especially effective in the gut.
- Aids in optimum utilization of essential fatty acids.
- According to research, omega 3 fatty acids are better retained in the body when consuming a diet high in saturated fats.
Sally Falon states, " The scientific evidence, honestly evaluated, does not support the assertion that 'artery clogging" saturated fats cause heart disease. Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated." (p.11)
I have to wonder what to believe and what not to believe. Is this just another fad or"movement", a push for another type of diet. I don't know, but I will say that I find the evidence in this book quite convincing.
Ok, so for those who have stuck with me thus far, what types of fats should we be consuming?
Eat butter...it is quickly absorbed in the small intestines and converted in the liver for quick energy. Also omega 6 and omega 3 essential fatty acids occur in butter in nearly equal amounts. According to Falon, butter added to vegetables and breads or cream added to soup and sauces ensures proper assimilation of the minerals and water soluble vitamins in vegetables, grains, and meat.
Olive oil...it is a stable mono-unsaturated fat. Extra virgin olive oil is high in antioxidants, it is the safest vegetable oil you can use. However the longer chain fatty acids in olive oil are more likely to cause unwanted buildup of body fat than the short and medium chain fatty acids found in butter. So be careful how much you use, and make sure it is extra virgin olive oil, it should be cloudy golden yellow color.
Peanut oil can be used in moderation if you want to fry. Although it is farely stable like olive oil it has a high % of omega 6.
Flax seed oil (linseed oil) is 16% omega 6 and 57% omega 3 and thus provides a remedy for the imbalance in our American diets. It should be kept in the fridge in opaque bottles and never heated. It will go rancid very quickly. The best use is to add a small amount to salad dressings or add it to smoothies which I tend to do.
Coconut oil is highly saturated and very stable, it can be kept out for several months without going rancid. It formally was used to make cookies, crackers, and pastries until hydrogenated oils came to be. Coconut oil also has numerous health benefits such as anti-fungal and anti-microbial properties. Learn to bake with it instead of 'Crisco'.
Lard(or pig fat) is a highly stable fat therefore good for use in cooking. It depends on what the animal has eaten to determine the ratio of omega 6 to omega 3. It used to be widely used during the turn of the century. Also, it is an excellent source of Vitamin D.
In summary, Falon states, "our choice of fats and oils is one of extreme importance. Most people, especially infants and children, benefit from more fat in the diet rather than less. But the fats we eat must be chosen with care. Avoid all processed foods containing newfangled hydrogenated fats and polyunsaturated oils. Instead use traditional vegetable oils like extra virgin olive oil and small amounts of unrefined flax seed oil. Acquaint yourself with the merits of coconut oil for baking and with animal fats for occasional frying. Eat egg yolks and other animal fats with the proteins to which they are attached. And, finally, use as much good quality butter as you like, with happy assurance that it is a wholesome-indeed, and essential- food for you and your whole family." (p. 20)
So you probably wonder what have I changed in our families diet. Well, we certainly consume lots of butter, it's lathered on breads, muffins, pancakes, melted over veggies, used in stir fries, and also for roasting meats, especially chicken. I also substitute butter for all vegetable oils in my baking. I use lots of olive oil, but since I have been convinced by the information in this book I probably use more butter than olive oil in my cooking than I ever used to. I have been using flax meal in our smoothies, one of these days I will find good quality flax seed oil. And yes I have a tub of lard in my basement, thanks to my Mother who butchered their own pigs this past Thanksgiving. I plan to use it in place of recipes calling for hydrogenated oils needed for baking, like in pie crust. I also have cut out all prepared foods that contain vegetable oils, except for chips (my weakness). I read labels all the time in the grocery store.
