The Skinny on Fat

Fats are absolutely crucial to your overall health. After hearing the opposite for decades, this may be difficult to accept, but it is absolutely true and any biologist or biochemist would tell you the same thing.

Why Is Fat Important? 

Fats are essential for a number of reasons. The most important reason is that fats BUILD YOUR BRAIN! Seriously. Without fats, your brain simply cannot function properly. Each nerve fiber is surrounded by myelin - a fatty sheath- which helps increase the speed by which the nerve fire, thus sending messages. You need fat to think properly. You need fats to speak...you need fats to react quickly. You need fats. 

Fats also HELP YOUR BODY ABSORB VITAMINS such as A, D, E, and K. These vitamins are known as fat-soluble vitamins. Meaning, water cannot break them down for the body to absorb. They require fat in order to be broken down and absorbed for the body's use. 

Fats BUILD HEALTHY CELLS. As you may remember from high school Biology class, the human body is comprised of millions of tiny cells and every single one of them requires fat to function properly. The fat builds the cell membrane, which keeps everything contained. Without a healthy membrane, the cell simply cannot function properly. Think of a pool with cracks or holes in the liner. I don't care how healthy you eat or, in the case of the pool- how much water you put in it- it's not going to function properly until the membrane is repaired. Luckily for us, repairing a cell membrane is easier (and cheaper) than repairing a pool liner. 

If you want HEATHY SKIN, you must have fats in your diet, because once again....cells require fat. The skin is our biggest organ and it's a vital organ. Without our skin, we would die (obviously). Our skin is a semi-permeable membrane, meaning it prevents some things from getting through, while allowing other things to come and go as they choose. Think of a gate. It can keep out certain things such as dogs, but allows smaller things to come and go. The skin allows water and oxygen to pass, while stopping debris. In order to function properly and thus protecting us, the skin requires fat. You can easily identify a person who does not have enough fat in their diet by their dry, flaky skin. 

But I Keep Hearing About Bad Fats! 

This is where you've got to put in the effort (sorry, folks, no short cuts...you've got to put in the work) and read your labels. If you find you can go through the grocery store blindfolded and basically grab the same things every week, then you've got to start paying attention. Read your labels. Educate yourself (you've already started by reading this blog!) and start doing good things for yourself. 

The "BAD" Fats: 

I'm hesitant to call any food BAD. I think it leads to really bad fads like the anti-fat fad we are currently fighting today, but there are certain fats that you really need to ingest in moderation and SATURATED FATS are one of them. 

Saturated fats are predominantly found in animal products and can raise overall cholesterol and are believed to lead to cardiovascular disease. Does this mean I think you should stop eating all meat and become vegetarian or vegan? I'll never tell someone that. What we eat is a very personal decision. I am very confident in saying that you do not have to do that to have a healthier diet. However, I DO think saturated fats (and thus) animal products should be ingested in moderation. I do not think they are necessary at every single meal and I think we have to take our time and choose the BEST, lean meats we can buy. Sorry, cheeseburgers from your favorite fast food restaurant are not and never will be good for you...and not because it's beef, but hello....it's fast food. It was never created to be a dietary staple, but that's a whole other blog post. 

Trans fats occur naturally in small amounts in some foods, but most are created when foods are processed in a process called hydrogenation. This makes oils smoother and easier to cook with. However, it also created oils that can clog your arteries and lead to cardiovascular disease. Hydrogenated oils are very bad for you and should be avoided. Besides, there are better, tastier options available to you, so why bother with these? The thing is, these are added to LOTS and LOTS of foods that you find on the dry shelves in your grocery store. Again: READ LABELS. 

So Now What? 

Okay, so you know which are bad for you; now, which are good for you? 

Monounsaturated fats are believed to lower LDL (cholesterol) and decrease the risk of type 2 diabetes. 

Polyunsaturated fats benefit insulin levels and help regulate blood sugar. 

Omega-3 fatty acids help to decrease your chance of irregular heartbeat and lower blood pressure. The best source being fish. 

Where can you find these? 

Olive oil

peanut oil

fish: salmon, tuna, mackeral, trout...

Flax

Nuts

Seeds

Give it a shot. Explore new foods each week and be sure to try a new, healthier fat option. Give it some time, say, several months. Give your body a chance to adjust to the new changes and I guarantee you're going to start feeling better. Your skin will improve (I'm beginning to see a difference in mine after years of battling with dryness, breakouts, and lack-luster! Remember to think of food as a nutrient source...and choose the best things for your body so that it can work at optimal levels.