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FAT FACTS…
Jane Badham
There is no doubt that we live in a society that has been led to
unequivocally believe that fat, any fat is bad for you and should be avoided at
all costs - to the point where it has become a mantra for many!
Not true say the scientists. It seems that with the current fat phobia sight
has been lost of the fact that some fat is vitally important for the day-to-day
functioning of the body. The fact that fat is indeed energy dense, providing
almost double the amount of energy per gram of other nutrients such as
carbohydrates and proteins, in a weight focussed society has added to their
negative image. There is no doubt that consuming too much fat is unhealthy, but
then too much of most things is not recommended by the health experts. "The
truth about fats is not a simple matter of fat being good or bad" says
well-known dietitian Jane Badham, "but rather that not all fats are
equal."
So although fat is not entirely innocent it might well just be that the
proponents of the fat free crusade have been indiscriminate in the way that they
have dealt with fat. In nature there are different types of fat. Science
classifies fats according to their chemical structure as either saturated fats
or unsaturated fats (made up of monounsaturated and polyunsaturated fats). It is
the degree of saturation of a fat that affects its impact on health. Enter the
good fats and the bad fats.
Years of scientific research have resulted in consensus that an elevated
blood cholesterol is a major risk factor for heart disease, a message that most
people know and understand. However, what many people don't realise is that it
is actually the saturated fats that dramatically raise the unhealthy LDL blood
cholesterol. In contrast to this, latest research shows that the monounsaturated
fats have a positive effect and actually lower the bad LDL cholesterol. Got it?
Not all fats are equal and the saturated fats could be considered the
"baddies" and monounsaturated fats the "goodies".
Saturated fats come mainly from the animal foods such as butter, ghee, cream
and the piece of fat on the edge of the steak, while the monounsaturated fats
are found in most nuts, olives and avocados. So does this mean that we can all
forget about watching the amount of fat that we eat as long as it is of the
unsaturated variety? No. Scientists in the know and reputable organisations such
as the American Heart Association (AHA) and even our own Heart Foundation
promote the principle of limiting the total amount of fat in the diet, but why?
According to Shân Biesman-Simons dietitian at the Heart Foundation the
reason is "not because all fat is bad, but because we need to facilitate a
reduction in the amount of saturated fat consumed and to help control calories
to manage weight, both which in excess have dire health consequences."
So…
Many people are surprised to learn that some fat is in fact essential to good
health. Some dietary fat is needed for good health as fat is the principle
source of energy; insulates the bodies organs; controls temperature; is the
carrier of fat soluble vitamins (Vitamins A, D, E and K) and supplies essential
fatty acids that prevent drying and flaking of the skin and have several
metabolic roles. Fat also improves the texture of foods and absorbs and retains
the flavours. They remain in the stomach longer and prolong the
"good-and-full feeling".
Only when people consume either too much or too little fat does it result in
health problems. Sadly many South Africans consume too much fat and this can
lead to a number of problems including overweight and heart disease. The Heart
Foundation therefore recommends that South Africans decrease not only their
total fat intake but also look at the type of fat that they consume. Saturated
fat raises blood cholesterol levels and so one should aim to reduce this type of
fat intake. Polyunsaturated and monounsaturated fats tent to lower blood
cholesterol levels and should make up most of your fat intake.
The fats that we consume come from many different sources, both visible and
hidden. Visible fats are for example butter, salad dressing and the fat one
trims from your steak. Hidden fats are an integral part of food like the fat in
the meat itself, fat in nuts or eggs, fat in cheese.
The truth is not as simple as fat being good or bad but rather that not all
fats are equal…
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NAME
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WHERE
IT COMES FROM…
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WHAT
IT DOES..
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Saturated
fat
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Red
meat, dairy products, coconut oil and palm oil
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Provides
energy and has a potent cholesterol raising effect
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Polyunsaturated
fat
Omega-6 fatty acids
Omega-3 fatty acids
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Vegetable
oils (sunflower, soybean and corn), seeds and nuts, grains
Fish
especially oily fish such as mackerel, salmon, sardines and tuna
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Polyunsaturated
fat is sometimes called ‘essential fat’ because the body cannot
produce them. Polyunsaturated fat when eaten as part of a healthy diet can
actually help to reduce the amount of total cholesterol in the blood.
An
essential fatty acid that helps keep the cell membranes healthy and
controls cholesterol.
Omega-3
fats have been shown to lower blood cholesterol, blood pressure and clot
formation and thus reduce the risk of heart disease and stroke
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Monounsaturated
fat
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Olive,
canola and peanut oil, avocado
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Monounsaturated
fats have been shown to have a positive effect on HDL (‘good’)
cholesterol
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Trans
fats
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Some
margarines, shortenings, baked goods, meat and dairy products
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Trans
fats are as unhealthy as saturated fats – raising LDL (‘bad’) and
lowering HDL (‘good’) cholesterol
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Triglycerides
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Dietary
fat not fully broken down by the liver
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A
high triglyceride level in the blood puts you at a higher risk for heart
disease
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Catch Jane Badham at the Sasol Scifest this year: 26 March to 1 April 2003
More information:
www.scifest.org.za
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