Let's Start With the Foundations - Fat

The "F" word, no more

Photo by Roberta Sorge on Unsplash

Before the low-carb craze of the 2000s came the low-fat craze of the ‘80s and ‘90s. Fridges and pantries were filled with foods proudly sporting “low-fat” and “fat-free” labels. We listened to government agencies, physicians, and health professionals denounce dietary fat. Nothing was spared — avocados, nuts, oils — all were vilified in the name of health.

As a young girl, I distinctly remember the now infamous run on SnackWells low-fat cookies. Grocery stores couldn’t keep them in stock and news stations featured stories of people clamoring over each other for the last remaining boxes. It was too good to be true! And as the old adage goes, it probably was…while they were, in fact, low-fat, they were not low-calorie nor low-sugar. No wonder the pounds didn’t magically melt away. 

So what was the nugget of truth in this low-fat fiasco? Well, similar to what we learned about carbohydrates — not all fats are created equal. And while it’s true that some fats should be limited or even avoided, we now know that many fats are essential for the absorption of nutrients (vitamins A, D, E, and K, for example), satiation (the feeling of fullness), and energy production. 

A quick reminder that this is the third edition of my “foundational” blog series. You may find it helpful to take a quick peek at my pieces on protein and carbohydrates. And please remember that the following are my opinions and do not constitute medical or health advice. I recommend that you consult with your physician and/or a Registered Dietitian prior to making any changes to your diet, especially if you have underlying medical conditions, as some of these conditions may require specialized nutrition interventions. 

Where is Fat Found?

Dietary fat is found in both animal and plant-based foods. Fats are labeled as either saturated, unsaturated, or trans fats. Each type of fat has a different effect on health, which is why they shouldn’t all be lumped together.

Saturated fats are found primarily in animal-based foods such as butter, lard, dairy products, and fatty meats, as well as tropical oils like coconut and palm oils. Eating a lot of these fats is associated with an increased risk of heart disease and stroke. An important exception to this animal-fats rule is the fat found in fish, which is typically the healthier unsaturated variety. 

Unsaturated fats are found in olives and olive oil, avocados, nuts, seeds, fish, and most other plant-based oils. These fats are associated with a decreased risk of heart disease and inflammation, as well as lower levels of cholesterol. 

Omega-3 fats are a type of unsaturated fat, celebrated for their ability to decrease the levels of fat in the blood, reduce the risk of heart disease a stroke, and promote low levels of inflammation. Omega-3s are found most commonly in oily fish (such as salmon, herring, mackerel), walnuts, flaxseeds, and chia seeds. 

Pro tip — An easy way to quickly determine if a fat is saturated or unsaturated is paying attention to the form it is at room temperature: saturated fats are typically solid (think butter, dairy products, fat on animal products, etc.) while unsaturated fats are typically liquid at room temperature (think olive and avocado oil). The take-home message here is to eat unsaturated fats over saturated, when possible.

The third type of fat is called trans fat. With few exceptions, trans fats are chemically made. The companies that produce them take oils that are liquid at room temperature and turn them solid. Trans fats are popular in highly processed baked goods and fried foods because they are inexpensive and last a long time. Have you ever wondered why some store-bought baked goods last for weeks or months on your counter while the homemade ones spoil in just days? Trans fats are the answer. 

What is so bad about trans fat? Well, regularly eating trans fat is associated with an increased risk of heart disease, stroke, and diabetes. Not to mention that trans fats are typically found in foods with other unhealthy ingredients like sugar, saturated fat, and processed grains. I try to not write the word “avoid” too often (I believe that most foods can be enjoyed in the right amounts), but trans fat definitely falls into the avoid category.

Pro tip — While both saturated and unsaturated fats have long been required to be on the nutrition facts label, only recently have trans fats been required. And while this seems like a positive thing for health-conscious consumers, some food companies have found a loophole — if there is less than 0.5 grams of trans fat per serving, they are allowed to round down and call it zero. So consumers are left to do a little more work to determine if a food contains trans fat — reading the ingredients list to see if “partially hydrogenated” oils are included as this is a sure sign that trans fats are present.

How Much Fat Should I Be Eating?

What I hope this foundational blog series continues to show you is that I am not a dietitian who is a fan of counting calories or grams of protein, carbohydrates, or fat. Instead, I teach people to put together meals and snacks based on the macronutrients they contain — that is, including protein with each meal for satiety, choosing minimally processed carbohydrates frequently for energy, and adding in a “sprinkling” of fat when you can. This means putting flax and chia seeds on your oatmeal, an olive-oil-based dressing on your salad, and opting for a fatty fish meal once or twice a week. 

Choose regularly:

• Olives and olive oil

• Avocados and avocado oil

• Nuts, seeds, and nut butter

• Fatty fish

Choose less often or in smaller portions

• Full-fat dairy products (such as cheese, sour cream, and butter)

• Fatty meats

• Poultry skin

• More processed plant-based oils (canola, peanut, etc.)

Avoid:

• Trans fats (remember to look for “partially hydrogenated” oils in highly processed foods)

A couple of notes about how I apply the above: 

Olive oil is the primary oil in my pantry. I use it to make salad dressings and for low-medium temperature cooking. I use either avocado oil, canola oil, or peanut oil for high-temperature cooking or when I don’t want the taste of olive oil in a dish. 

While some people may be grieving the recommendation to reduce full-fat dairy products, keep in mind that it isn’t that you can’t use them at all. Instead, use full-fat dairy as a flavoring component instead of the main in your dish — a sprinkling of feta cheese in your frittata, a small dollop of sour cream on your tacos or tostadas, or some good quality butter when you are cooking eggs — this will allow you to enjoy the flavor of these delicious fats without overdoing it. 

Armed with this information I hope you feel more comfortable enjoying healthy sources of fat with no need to turn to those low-fat SnackWells cookies…

Thanks, as always, for reading! Likes and comments are always appreciated :) See you Wednesday with a new recipe - nut butter energy bites!