When it comes to optimizing beauty, think fat. For those of us that grew up in 1990’s America, food marketing revolved around fat and how terrifying it was. The implication–if you valued your body, go for the fat-free…ALWAYS. Here’s the truth. Fat is essential for not only health, but maximizing beauty as well. But not all fats are created equal. Here’s a breakdown to help you understand the various kinds of fats and how to use them to your advantage…
Understanding fat and its role in the body…
Fat is an energy-storage substance: In nutrition, energy is usually measured as calories. The more calories, the more energy. Fats contains more than twice the amount of calories as protein or carbohydrate, so when you’re struggling with insufficient energy, fat is an amazing, energy-rich solution. To optimize the health of our cells and tissue, we need to regularly include essential fatty acids in our diets.
There are two kinds of fatty acids:
Saturated – Saturated with as much Hydrogen it can possibly hold. They are very stable structurally and stabilize cell membranes. They are not very interactive with other molecules in the body, so they are not very susceptible to damage (oxidation). Saturated fats usually hard at room temperature, like coconut oil, butter, lard. Other sources of saturated fats include beef, pork, lamb, poultry, milk and cheese.
Unsaturated – (Split into Monounsaturated and Polyunsaturated) If it is not saturated with the maximum amount of Hydrogen, it is unsaturated. They are very interactive, provide flexibility to the cell membranes, are susceptible to damage, and allow cells to stay in dynamic communication with their surroundings. Because they are susceptible to damage, we have to take great care to prevent damage/oxidation to them. This is why olive oil should be stored in an airtight green or brown glass container or refrigerated, because light, heat, and oxygen can cause damage and inhibit the fatty acid from functioning properly. Polyunsaturated fats hold the least hydrogen, making them the most flexible in nature and susceptible to damage/oxidation. Polyunsaturated fats are liquid at room temperature…sources include sunflower, safflower, soybean, corn oil, sesame oil, peanut oil, rice bran oil, wheat germ oil, grape seed oil, flaxseed oil, pumpkin seed oil, walnut oil, chia seed oil, poppyseed oil. Monounsaturated fatty acid sources include olive oil, canola oil, almond oil, avocados, macadamia nuts, and cashews.
There are 2 types of polyunsaturated fatty acids, Omega-6 and Omega-3’s. They each have a slightly different structure and while they both support cell and tissue health, they provide slightly different effects on the body. They are critical for the proper growth of the blood vessels and nerves, and they keep the skin and other tissues youthful and supple as a result of their lubricating quality. Deficiency leads to dryness, scaliness, eczema, as well as reductions in the oil-soluble vitamins A, D, E & K.
Omega-6 Fatty Acids – Rich sources include oat germ, wheat germ, and most plant oils like canola, corn, peanut, poppy seed, safflower, sesame, soy, sunflower, and walnut.
Omega-3 Fatty Acids – Sources include walnuts, wheat germ, canola oil, cold-water fish like salmon, halibut, cod, trout, and mackerel.. The richest sources of Omega-3’s are flaxseed oil, fenugreek seeds, chia seeds, pumpkin seeds, and certain sea vegetables.
**The ratio of Omega-6’s to Omega-3’s in the body determines the flexibility of cell membranes, thus the chemical communication throughout the body depends on the correct balance of these essential fatty acids. The recommended balance is between 2:1 and 4:1 ratio of Omega-6 to Omega-3.
Your takeaway…
Recommended Fats in Your Daily Diet:
Monounsaturated fats are more stable and less susceptible to damage, so consume more of these fats but avoid heating when possible. Monounsaturated fatty acid sources include olive oil, canola oil, almond oil, avocados, macadamia nuts, and cashews.
Consume polyunsaturated fats moderately and avoid damaging through heat or light, because these fats are the least stable. Sources of polyunsaturated fats include walnuts, wheat germ, canola oil, flaxseed oil, fenugreek seeds, chia seeds, pumpkin seeds, oat germ, and most plant oils like canola, corn, peanut, poppy seed, safflower, sesame, soy, sunflower, and walnut, as well as cold-water fish like salmon, halibut, cod, trout, and mackerel. In general, aim to eat polyunsaturated oils with a 2:1 or 4:1 ratio of Omega-6 to Omega-3’s.
Consume saturated fats but also with moderation. Minimize consumption of saturated animal fats. Coconut oil is a better source of saturated fat and is a great oil to cook with, since it’s stable and will be less effected by heat than olive oil.
Fats to Avoid completely:
Trans fats – created by food manufacturers when they put unsaturated fatty acids through the process of hydrogenation in order to extend the shelf life. This fat increases blood cholesterol, LDL cholesterol, and potentially contributes to the hardening of the arteries and risk of cancer. Avoid consuming any products that say they contain “partially hydrogenated oils”.
Excessive Intake of Saturated Animal Fats – Keep your intake of saturated animal fats minimal. Studies have shown increase incidence of cancer associated with excessive consumption of these fats. Research has also suggested that saturated animal fats increase both cholesterol and estrogen levels in women, increasing the risk of breast cancer.
Heated Polyunsaturated fats – Less stable polyunsaturated fats can potentially produce epoxides when heated. These epoxides may cause cancer.
