F is for Fats! Old re-post for newer guys.....

F is for Fats!!!  (yep, old re-post...skip if seen before...) I have been gathering Fat info for as long as I’ve been shedding it! So, Thought I’d share what I’ve “gathered up” while losing, Over the past 4 years…… Some Definitions of fat on the Web: -having much flesh (especially fat); "he hadn't remembered how fat she was" -having a relatively large diameter; "a fat rope" -fatty: containing or composed of fat; "fatty food"; "fat tissue" a soft greasy substance occurring in organic tissue and consisting of a mixture of lipids  (mostly triglycerides); "pizza has too much fat" -lucrative; "a juicy contract"; "a nice fat job" -adipose tissue: a kind of body tissue containing stored fat that serves as a source of energy; it also cushions and insulates vital organs; "fatty tissue protected them from the severe cold" -marked by great fruitfulness; "fertile farmland"; "a fat land"; "a productive vineyard"; "rich soil" -fatness: excess bodily weight; "she disliked fatness in herself as well as in others" In the following info, some of all of these definitions apply…. For the benefit of OH Folks- I’ll Skip over the connotation/denotation of Fat as- “Overweight,” And move straight to the info surrounding Fat as a dietary necessity. Fat – Fat as in one of the three primary sources of nutrition. Your body needs fat to function properly. Besides being an energy source, Fat is a nutrient used in the production of cell membranes, As well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, Blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — such as vitamins A, D, E and K From your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, Keeps your body insulated, and provides a sense of fullness after meals (satiety). Together with carbohydrates and proteins, gives us the energy to live. Also helpful in losing weight.  Yes! Consider------------ A Purdue University study showed that people, Who ate Nuts high in Monounsaturated Fat, Felt “full” an hour and a half longer Than those who ate fat-free foods. Almonds are particularly good at this, Along with other sources such as- Avocados, Sunflower Seeds, Flaxseed meal, etc… Even by adding Monounsaturated Fats As flavorings or salad dressings- Olive Oil! Sesame Oil! Canola! They all are excellent Bad Cholesterol “scrubbers.” As are the Omega’s such as the oils Found in Salmon, Tuna, and “Darker” Fish. These not only clear out the arteries, But play a role in speeding up the metabolism. A study at Brigham and Women’s Hospital in Boston found that People who took omega-3’s, Burned more calories throughout the day than those who didn’t. And, they claimed to feel “satiated” as well. Yet, Not All Fats are created Equal! There are different types of fat, And fats found in food are a combination of types of fatty acids. Fats are found in foods of both animal and plant origins. The fat content of food is always reported in grams. Fat is the densest form of food we eat. Each gram of fat, whether it is saturated, polyunsaturated or monounsaturated, Contains nine (9) calories, While carbohydrates and proteins contain only four (4) calories per gram. As a rule, more saturated fat is found in animal than vegetable foods, Where more polyunsaturated and monounsaturated fats Are found in vegetables than animal foods. These Fats differ in a number of ways. Saturated fats:  (Usually solid or waxy at room temperature.) Saturated fat is mainly found in foods of animal origin, Such as- Butter, Cheese, Cream, Pork, Lard, Red Meats, Poultry, and Milk, But some vegetables also have large amounts. These are called saturated vegetable fats And are often found in processed bakery goods and nondairy milk or cream substitutes. These are: Coconut Oil, Cocoa Butter (Chocolate), Palm Kernel Oil, Palm Oil. When you have a lot of saturated fat in your diet, Your liver responds by making more cholesterol. This raises your blood cholesterol level. Dietary cholesterol: Your body naturally manufactures all of the cholesterol it needs, But you also get cholesterol from animal products along with saturated fats From such foods as meat, poultry, seafood, eggs, dairy products, lard and butter. Dietary cholesterol isn't technically a fat, But it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, But not as much as saturated and trans fats, and not to the same degree in all people. Trans fat:  (Solid at room temperature by design.) A manufactured/processed substance, also known as trans fatty acid, Made through the chemical process of hydrogenation of oils. Hydrogen is bubbled through polyunsaturated and monounsaturated fats and oils, They are changed from their natural liquid form to a more solid form. This makes them saturated. Hydrogenation solidifies liquid oils and increases the shelf life And the flavor stability of oils and foods that contain them. Trans fat is found in vegetable shortenings and in some margarine, Crackers, cookies, snack foods and other foods. Trans fats are the ‘Fat of choice’ in the fast food industry. To make vegetable oils suitable for deep frying, The oils are subjected to hydrogenation, which creates trans fats. Among the hazards of fast food, "fries" are prime in purveying trans fats. Trans fats wreak havoc with the body's ability to regulate cholesterol. In the ‘hierarchy of fats,’ Saturated fats have been condemned as the bad kind. But trans fats are far worse. They drive up the (low-density lipoprotein) or “bad” cholesterol. In the realm of “dietary dangers,” trans fats rank very high. It has been estimated that trans fats are responsible For some 30,000 early deaths a year in the United States. Unsaturated fats:  (‘Mostly’ liquid at room temperature) Do not raise cholesterol levels, and may help to decrease them. They are divided into –* Polyunsaturated Fats, Monounsaturated Fats & Essential Fatty Acids (EFA’s) *Polyunsaturated Fats- Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include Vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils, Almonds, fish, sesame seeds/oil, walnuts, Strangely also in most Mayonnaise.  (but mis-leading. Read the labels explanation below) Eating polyunsaturated fat can reduce overall blood cholesterol levels. *Monounsaturated Fats- Monounsaturated fat remains liquid at room temperature But may start to solidify in the refrigerator. Foods high in monounsaturated fat include Olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat. And can reduce blood cholesterol levels, but less than polyunsaturated fats do. They can, however, raise HDL cholesterol  (high-density lipoprotein) the “good” kind of cholesterol levels. *Essential Fatty Acids- Omega-3 & 6 fatty acids- These are fats the body cannot make and therefore must be part of the diet. Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega 3s include fatty, cold-water fish, Such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, And small amounts are found in soybean and canola oils. Omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats And help lower blood pressure levels. A daily limit for fat intake- The U.S. Department of Agriculture (USDA) And the Department of Health and Human Services (HHS) Recommend that fat make up no more than 35 percent of your daily calories. This means that if you consume 1,800 calories a day, Consume no more than 70 grams of fat a day.  (To figure: Multiply 1,800 by 0.35 to get 630 calories, And divide that number by 9, The number of calories per gram of fat, to get 70 grams of total fat.) Keep in mind, however, that this is an upper limit And that most of these fat calories Should come from monounsaturated and polyunsaturated sources. In addition, the USDA and HHS recommend the following ‘upper limits’ For saturated fat and dietary cholesterol for healthy adults: Saturated fat – Less than 10 percent of your total daily calories, Dietary cholesterol- Less than 300 milligrams a day. Though the USDA and HHS haven't yet established an upper limit for trans fat, They do suggest that you keep your trans fat intake as low as possible. The American Heart Association, on the other hand, Has set an upper limit for trans fat —  “no more than 1 percent of your total daily calories.” Be aware that many foods contain different kinds of fat And varying levels of each type. For example, butter contains unsaturated fats, But a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat, But also contains smaller amounts of polyunsaturated fat and saturated fat. Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, And select more foods made with unsaturated fats. Consider these tips when making your choices: *Choose lean cuts of meat and trim off any visible fat. *Grill, bake, poach or steam rather than frying So you don't need to add any extra fat. –if you’ve ‘just gotta fry,’- * Sauté with olive oil instead of butter, cooking oil or ‘shortening.’ *When you're choosing a ready meal or buying a prepared food product, Compare the labels so you can pick those with less total fat or less saturated fat. *Put some extra vegetables, beans or lentils In your casseroles and stews and a bit less meat. *Measure oil for cooking with tablespoons Rather than pouring it straight from a container. Just remember –“120 calories per tablespoon.  Is it worth that?” *Choose lower fat versions of dairy foods whenever you can. This means semi-skimmed or skimmed milk, reduced fat yogurt, Lower fat cheeses or very full/strong tasting cheese So you don't need to use as much. *Use olive oil instead of vegetable oil in salad dressings and marinades. *Snack on a small amount of nuts rather than processed crackers. *Add slices of avocado, rather than cheese, to a sandwich. *Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, Instead of meat one or two times a week.  (NOTE: The Food & Drug Administration and the Environmental Protection Agency have issued a joint consumer advisory about mercury in fish and shellfish. This advice is for women who might become pregnant; women who are pregnant; nursing mothers; and young children. Your fish and shellfish consumption should be limited to no more than 12 oz. per week.) RANKING OILS: THE GOOD, THE BAD, AND THE IN BETWEEN When choosing the "right fat" or oil, you may want to consider- :The % of essential fatty acids in the oil. :The % of unsaturated versus saturated fats. (How ‘heart-healthy’ the oil is.) :The effect on blood cholesterol. (Whether it raises or lowers cholesterol.) :Other noted health benefits. (Skin or hair health.) :TASTE! And lastly- :How processing procedures affect the nutritional qualities of the oil. The fact that some oils ‘rank higher’ than others Does not mean that you should consume only the one or two at the top of the list. Balance is always the key to good nutrition, and nutrition depends on variety.  “TWO THUMBSUP OILS” 1. Flaxseed Best source of omega 3 fatty acids; has heart- healthy properties; Is a colon-friendly oil; lessens constipation; boosts immunity; promotes healthy skin; Contains the healthy phytonutrient, lignin; Spoils quickly without careful storage; Not particularly useful in cooking. It loses its primary health benefits when heated above 120 degrees. 2. Canola One of the lowest oils in saturated fats, making it a “heart-friendly” oil; a rich source of essential omega 3 and 6 essential fatty acids. 3. Soybean Contains both omega 3 and omega 6 fatty acids, But is often highly refined and hydrogenated. 4. Olive oil (virgin or extra virgin) Doesn't need high temperature or chemical processing, Since it is made from the flesh of the olive and not the seed; Slow to spoil; okay for medium-temperature cooking; In moderation lowers LDL (bad) cholesterol without affecting HDL, (good) cholesterol Thereby improving the HDL-to-LDL ratio. 5. Pumpkin seed Low in saturated fats; rich in omega-6 fatty acids, may contain some omega 3's; Refining and chemical processing lowers the nutritional qualities.  “ONE THUMB UP OILS” 1. Safflower Low in saturated fats, rich in omega 6 fatty acids. 2. Sunflower Rich in omega 6 fatty acids. 3. Corn Slightly higher in saturated fats than the best oils; Usually hydrogenated; rich source of omega 6 fatty acids 4. Peanut Somewhat high in saturated fats but still less than butter, Animal fat, and cottonseed oil; good for cooking at higher temperatures.  “THUMBS DOWN OILS” 1. Cottonseed High in saturated fats; frequently hydrogenated. 2. Palm kernel High in saturated fats, therefore a potentially cholesterol-raising oil. 3. Coconut Highest in saturated fats of all popular oils; one of the most heart-unhealthy oils. Now Some “Label Terms” with regards to Fats/OILS- These “front-of-the-box” claims have specific meanings, Defined by government regulation.  (Read the definitions carefully. Some promise less than you might think.) * "Lite" or "light" means the food contains one-third fewer calories or one-half the fat of the traditional version of the food. * "Fat-free" means the food contains less than 0.5 grams of fat per serving. * "Free" means the food contains none or “trivial amounts” of a substance, Such as sodium, fat, cholesterol, calories, or sugars. * "Low-fat" means 3 grams of fat or less per serving. * "Reduced fat" means it contains at least 25% less fat Than regular versions of the food.  (Note that a "reduced fat" mayonnaise or margarine will still contain plenty of fat. "Reduced fat" may be many, many calories away from "low-fat.") * "Cholesterol-free" means the food has no more than 2 milligrams of cholesterol and 2 grams or less of saturated fat per serving. * "Low cholesterol" means the food has no more than 20 milligrams of cholesterol and 2 grams or less of saturated fat per serving. * "Low saturated fat" means the food has 1 gram or less per serving. * "Lean" means fewer than 10gms of fat, 4gms of saturated fat, And 95 milligrams of cholesterol per 100 grams of a food. * "Extra lean" means the same thing, except the food has less than 2 gms of saturated fat and less than 5gms of total fat. * "Healthy" means the food may contain no more than 3 grams of fat  (including one gram of saturated fat) and 60 milligrams of cholesterol per serving. The food must also contain 10 percent of the daily value of one of these nutrients: Vitamin A, vitamin C, calcium, iron, protein, or fiber. "Healthy" individual foods must contain no more than 300 milligrams of sodium; Prepackaged meals can't exceed 480 milligrams. There is no limit on the sugar content in "healthy" food. * "Natural flavors" The Federal Food, Drug, and Cosmetic Act Defines "natural flavors" as: ----"The essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating, or enzymolysis, (Chemical change by enzymatic action.) which contains a flavoring constituent derived from a spice, fruit, fruit juice, vegetable, vegetable juice, edible yeast, herb, bark, bud, root, leaf, or similar plant material; meat, seafood, poultry, eggs, dairy products, or fermentation products thereof whose significant function in food is flavoring rather than nutritional.”---- This broad definition simply means that "natural flavors" are extracts from these non-synthetic foods. * "Good source" means a serving must contain 10 to 19% of the daily value of a particular nutrient (e.g., vitamin A). Some Labels to ‘Watch-Out’ For- * "No-name" labels (e.g., "vegetable oil" or "vegetable shortening"). "Vegetable shortening" sounds more appealing and more healthy than "lard," But most of these shortenings are made with hydrogenated oils, Which act in the body as a fat worse than lard. You will find this term deceivingly used in packaged foods and fast-food outlets. Hydrogenated fats can be buried in fine print. Look for a more explicit label, such as "saturated-fat-free." * "And/or" labels such as- "contains soy and/or palm kernel oil" -- -Or "contains partially hydrogenated and/or..." -- -Or "contains corn and/or cottonseed oil." And/or labeling gives the manufacturer leeway to substitute cheaper, Often less nutritious, and even unhealthy oils Without changing the printing on the label. Since the price of different oil fluctuates, This allows the manufacturer to put the cheapest oils in the food. * "Cold-pressed." This is a term that is used on oils To give the consumer the impression that the oils Have been pressed more naturally, Since some consumers know that heat hurts oils. Cold-pressed has no legal, biochemical, or technological meaning. The actual press that was used to squeeze the seeds into oil may not be heated  (because it doesn't have to be), yet the seeds/nuts may have been heated Prior to compression pressing to aid extraction - which is typical. A more truthful label would be "unheated during processing". Except for some virgin oils, most commercially-pressed oils are heated During their pressing process, even though the press itself was "cold." In the United States, the term "cold pressed" has no legal definition. A more useful and truthful label would be – "protected from heat, light, and oxygen during processing." * "Cholesterol-free." "Cholesterol free" tops the list of labels that ‘mis-lead.’ It should be changed to "contains no cholesterol-raising ingredients," Since many of the hydrogenated fats buried in the ingredients list Can dramatically raise cholesterol Even though the food still qualifies as cholesterol-free. * "High in polyunsaturated fatty acids." "Polyunsaturated" is one of the more recent nutritionally incorrect buzz words, Since the public is being led to equate the word with "healthy." In fact, it depends on the polyunsaturated fat. Some polyunsaturated fats are very healthy, such as essential fatty acids; Others, such as that found in margarine, (mayonnaise reference from above) Are not because they are chemically altered by hydrogenation. So much is Good about Fat! But like electricity, it can be a Great or Bad thing All depends on how it’s used and with what understanding and care. OK, That’s everything ‘I think’ I’ve gathered. Maybe I’ll do some research on editing or brevity next… Best Wishes- Dx