Fats
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1. Are all fats the same?
No. Unsaturated fats as well as moderate amounts of saturated fat is good. Excess
(>10% of total kcals consumed) saturated fat as well as ANY amount of trans fat is not
good. Cholesterol is a fat and, like saturated fat, is good in moderation but not good in
excess. Fortunately, since sources of cholesterol also tend to be sources of saturated
fat (examples include meat, dairy, and egg yolks), keeping their intake to moderate
levels is done simultaneously by eating fat-reduced dairy and lean meats. Cholesterol
and saturated fats are also similar in that they body can make them (i.e. you do not
need to eat any at all).
2. What is a trans fat?
A vegetable oil that has been partially hydrogenated. “Trans” (a word that means
“across”, as in “transcontinental” flight) comes from the fact that hydrogens sit across
the carbon chain in a fat when the fat has been partially hydrogentated. Trans fats are
incorporated into the cell membranes of all cells throughout the body even though they
do not function properly once they get there. Thus, trans fats negatively impact all body
functions and ultimately lead to increased mortality. Several studies have shown that
replacing saturated fat with trans fat in the diet leads to much worse blood lipid profiles
within weeks. Trans fat is the only thing (other than lead and arsenic) that I tell people
not to eat, period. Look on the labels of the foods you buy. You will be surprised how
many items have partially hydrogenated oils in them. Examples include cereals,
crackers, even powdered sports drinks (e.g. powdered Gatorade).
No. Unsaturated fats as well as moderate amounts of saturated fat is good. Excess
(>10% of total kcals consumed) saturated fat as well as ANY amount of trans fat is not
good. Cholesterol is a fat and, like saturated fat, is good in moderation but not good in
excess. Fortunately, since sources of cholesterol also tend to be sources of saturated
fat (examples include meat, dairy, and egg yolks), keeping their intake to moderate
levels is done simultaneously by eating fat-reduced dairy and lean meats. Cholesterol
and saturated fats are also similar in that they body can make them (i.e. you do not
need to eat any at all).
2. What is a trans fat?
A vegetable oil that has been partially hydrogenated. “Trans” (a word that means
“across”, as in “transcontinental” flight) comes from the fact that hydrogens sit across
the carbon chain in a fat when the fat has been partially hydrogentated. Trans fats are
incorporated into the cell membranes of all cells throughout the body even though they
do not function properly once they get there. Thus, trans fats negatively impact all body
functions and ultimately lead to increased mortality. Several studies have shown that
replacing saturated fat with trans fat in the diet leads to much worse blood lipid profiles
within weeks. Trans fat is the only thing (other than lead and arsenic) that I tell people
not to eat, period. Look on the labels of the foods you buy. You will be surprised how
many items have partially hydrogenated oils in them. Examples include cereals,
crackers, even powdered sports drinks (e.g. powdered Gatorade).
© Clyde F. Wilson