The Facts on Fats
Bite this: According to the 1999-2000 CDC National Health and Nutrition Survey, on average Americans were consuming ~33% of their daily calories as fat. That was in 1999 when "Low Fat" diets were a fad. Think how much this number has likely inclined since that time.
Fat almost always gets a bad rap. Low -fat fad diets have been around for quite some time now. However, eliminating fat completely from the diet has its downsides. Fat, just like protein and carbohydrates, is an essential macronutrient. Without certain fatty acids, our bodies would not be able to function properly. Fat provides structure for cells and membranes, it provides energy for the body as well as necessary insulation. Fat is important for the body to be able to absorb certain vitamins such as vitamin A, D, E and K. Essential fatty acids are also crucial for nerve and brain function. The brain is the fattiest organ in the body.
The most important thing to remember is that there are different types of fat. So when I say that fat is necessary for the body to function, I am talking about essential fatty acids called linolenic and linoleic acids. These are unsaturated fatty acids - omega 3 and omega 6 fatty acids. They are essential because the body cannot synthesize these fats on its own - it must get them from a dietary source. They are necessary for many processes including inflammation, swelling and controlling cardiovascular functions, and improving cognition and vision. A deficiency in linoleic or linolenic acid results in dry skin and dermatitis, cracked nails, sore/dry throat, impaired growth and cognition and reduced vision - most commonly in infants.
Healthy unsaturated fatty acids are found in nuts and nut butter, seeds, olives, olive oil, vegetable oils, fish and fish oils and avocados. Although these fats are healthy and essential, fat contains 9 calories per gram versus carbohydrates and protein which contain only 4 calories per gram. It is beneficial to keep your total fat intake to less than 30% of your total calories for the day. So a handful of nuts, although healthy, contains an unhealthy dose of calories. So let's say it together this time - MODERATION!
Saturated fatty acids are those found in butter, processed foods, meats, high fat dairy products like cheese, and baked goods. These fats are the unhealthy kind that clog your arteries and just make a mess of things. It is recommended to reduce your intake of saturated fats to less than 10% of your calorie intake per day.
Fat is necessary for the body to function properly. Healthy unsaturated fat can have positive effects on your heart health, but too much will increase your overall calorie intake which can lead to weight gain. Saturated fats do not have any beneficial effects for the body and should be limited.
Sound bite: For the next couple of weeks, try replacing saturated fat with unsaturated fat in your diet i.e. using olive oil instead of butter, avocados in place of mayonnaise on a sandwich, snack on 1 ounce of nuts instead of crackers and cheese, try almond butter with vegetables or fruit, etc.
Cinnamon Walnut Butter
3 cups walnuts (high in omega-3 fatty acids)
1/2 tsp cinnamon
pinch of salt
stevia to taste (natural sweetener)
1. Process the walnuts in a food processor. After 45 seconds scrape the sides of the bowl.
2. Process for another 1-2 minutes until the walnuts form a ball. Taste it and add seasonings.
3. Continue to process until desired consistency sometimes taking up to 10-12 minutes. Taste at different intervals and adjust seasonings to your liking.
Fat almost always gets a bad rap. Low -fat fad diets have been around for quite some time now. However, eliminating fat completely from the diet has its downsides. Fat, just like protein and carbohydrates, is an essential macronutrient. Without certain fatty acids, our bodies would not be able to function properly. Fat provides structure for cells and membranes, it provides energy for the body as well as necessary insulation. Fat is important for the body to be able to absorb certain vitamins such as vitamin A, D, E and K. Essential fatty acids are also crucial for nerve and brain function. The brain is the fattiest organ in the body.
The most important thing to remember is that there are different types of fat. So when I say that fat is necessary for the body to function, I am talking about essential fatty acids called linolenic and linoleic acids. These are unsaturated fatty acids - omega 3 and omega 6 fatty acids. They are essential because the body cannot synthesize these fats on its own - it must get them from a dietary source. They are necessary for many processes including inflammation, swelling and controlling cardiovascular functions, and improving cognition and vision. A deficiency in linoleic or linolenic acid results in dry skin and dermatitis, cracked nails, sore/dry throat, impaired growth and cognition and reduced vision - most commonly in infants.
Healthy unsaturated fatty acids are found in nuts and nut butter, seeds, olives, olive oil, vegetable oils, fish and fish oils and avocados. Although these fats are healthy and essential, fat contains 9 calories per gram versus carbohydrates and protein which contain only 4 calories per gram. It is beneficial to keep your total fat intake to less than 30% of your total calories for the day. So a handful of nuts, although healthy, contains an unhealthy dose of calories. So let's say it together this time - MODERATION!
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Saturated fatty acids are those found in butter, processed foods, meats, high fat dairy products like cheese, and baked goods. These fats are the unhealthy kind that clog your arteries and just make a mess of things. It is recommended to reduce your intake of saturated fats to less than 10% of your calorie intake per day.
Fat is necessary for the body to function properly. Healthy unsaturated fat can have positive effects on your heart health, but too much will increase your overall calorie intake which can lead to weight gain. Saturated fats do not have any beneficial effects for the body and should be limited.
Sound bite: For the next couple of weeks, try replacing saturated fat with unsaturated fat in your diet i.e. using olive oil instead of butter, avocados in place of mayonnaise on a sandwich, snack on 1 ounce of nuts instead of crackers and cheese, try almond butter with vegetables or fruit, etc.
Cinnamon Walnut Butter
3 cups walnuts (high in omega-3 fatty acids)
1/2 tsp cinnamon
pinch of salt
stevia to taste (natural sweetener)
1. Process the walnuts in a food processor. After 45 seconds scrape the sides of the bowl.
2. Process for another 1-2 minutes until the walnuts form a ball. Taste it and add seasonings.
3. Continue to process until desired consistency sometimes taking up to 10-12 minutes. Taste at different intervals and adjust seasonings to your liking.
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