Exercise is Medicine by ACSM

BLOG 113 FATS

July 2, 2017 / Uncategorized

BLOG 113 FATS

Society deems the term “fat” in a derogatory manner for sure. The word doesn’t shout positive images or associations with good concepts. Our bodies do need fat. Over the years we have learned of low-fat, less-fat, and reduced fat items. So what are the healthy fats we are supposed to have?? Let’s take a look at good vs. bad fats for us.

Fat in the body is an energy source for us. This to me is ironic in the sense of the simplicity of the statement. Having more fat seems like activity becomes harder to complete and health risks increase. But in reality, “It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation” (http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good).

Good Fat = monounsaturated & polyunsaturated

Somewhere in the middle = saturated

Bad Fat = Trans fats

It’s that crazy cellular form jargon of hydrogen bonds that make the different types of fat.

Good Fat:

Vegetables, nuts, seeds, and fish

These are liquid at room temperature

Monounsaturated Fats: “Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils” (http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good)

Polyunsaturated Fats: “Polyunsaturated fats are essential fats. That means they’re required for normal body functions but your body can’t make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation” (http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good)

Good sources are fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil

In the Middle Saturated Fats:

Keep to about 10% of calories per day because can increase cholesterol (moderation right??)

“Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods” (http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good)

Bad Fat

Trans Fat: Think solids

Increased risk for heart disease, stroke and diabetes

Usually you see on the label as partially hydrogenated oil

So the fats turn solid and clog our arteries

That oil that fast food is cooked in

Our bodies are unique to exactly how much fat we need. Good vs. bad as most choices become. Just know that a healthy fat doesn’t mean it’s a free for all on the portions. Watch your total daily intake and plan accordingly. And ask me questions. So maybe some fat is good, unlike what we have been socially taught to believe

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