In-FAT-uation.

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In-FAT-uation.
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It seems that one outstanding feature of the Standard American Diet is our love affair with fat. Or perhaps it would be more accurate to describe it as a love/hate relationship, one in which love usually wins out. On the one hand we have our beloved, fat-laden meals and desserts like steaks, chops, hamburgers, Fettucine Alfredo, french fries, bacon and eggs, milkshakes, ice cream and cheesecake. On the other hand, we have innumerable low-fat and fat-free products lining the shelves of our grocery stores with everything from "lean meat" to cookies and pies to fat-free dairy products. The ice cream aisle in the local grocery store is a perfect example of our conflicted relationship with fat. A whole aisle of the frozen food section is dedicated to ice cream, sherbet, and other frozen desserts, with at least one-third of it devoted to the low-fat and fat-free versions of these frozen confections.
Someone is undoubtedly making a bundle of money producing low-fat products that look and taste "just like the real thing." Yet more and more Americans are joining the ranks of the obese. Current news reports proclaim that as much as 1/3 of our population is 20% or more over their ideal weight (the accepted definition of obesity) and that includes at least 1/4 of our children. Let's face it, we're not getting that way by eating carrot and celery sticks.
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But what's a person to do? We know that the Essential Fatty Acids (EFAs) are vital to good health but we also hear about the super low-fat diets that are helping to cure people of heart disease and decreasing the risk for developing high blood pressure, cancer, stroke, and a number of other debilitating diseases. Do we try to eliminate fat from our diets? Do we throw up our hands in exasperation and revert to eating whatever we want? Or perhaps the answer lies in acquiring some knowledge of the subject and exercising some self-restraint, as well as a little common sense.
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Fat is essential. Those Essential Fatty Acids are necessary for the maintenance of cell membranes and the regulation of the molecules that pass in and out of the cells. In other words, EFA's play a vital role in controlling blood pressure, carrying oxygen to the cells, decreasing inflammation and pain and helping the body to heal. There is apparently evidence that a deficiency of EFA's could increase the risk of some of the same diseases blamed on high fat diets, such as cancer, diabetes, heart disease, arthritis and a variety of aging diseases including Parkinsons and Alzheimers.
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In previous issues we've discussed the different types of fat. By way of a quick review, there are two types of fat. The type found in animal products (meat and dairy) is saturated fat. It's a solid. The kind of fat found in most vegetable products, such as canola oil, olive oil and soybeans is unsaturated fat and it's a liquid. Then there are the hydrogenated fats. Hydrogenation converts liquid oil into hard fats by adding hydrogen. The most common examples are shortenings, margarine, and partially hydrogenated vegetable fats used for frying and in processed foods. One result of hydrogenation is the creation of trans fatty acids from mono- and polyunsaturated fats. Although they are still technically unsaturated fats after the hydrogenation process, they can no longer perform the critical function of these nutrients. Trans fatty acids can interfere with the formation of the Essential Fatty Acids, increase the production of LDL (bad) cholesterol and decrease the production of HDL (good) cholesterol.
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One of the main concerns about fat intake is the blood cholesterol level. Cholesterol is either formed in the body or consumed in saturated fat animal products. Although some plant products, namely coconut, peanut, cottonseed and palm kernel, contain significant amounts of saturated fat, they do not contain cholesterol. Nevertheless, the consumption of saturated fat increases the manufacture of cholesterol by the body. The combination of cholesterol with other fatty substances in the blood stream causes the formation of a plaque-like substance on the walls of the arteries. The build up of this plaque makes it difficult for blood to get to the heart and other vital organs, increasing the chances of heart attack or stroke.
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Health officials recommend that no more than 30% of the calories in our diet should come from fat. Many nutrition experts suggest that percentage should be much lower, more like 20% or even 15%, but recent studies indicate that a fat intake as low as 15 or 20% can be harm-ful, especially to certain people. Too little fat in the diet leads to coldness, a constant feeling of hunger or emptiness, slowing down of the metabolism, irrita-bility, nervousness and even depression.
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The objective should be to get enough of the essential fatty acids while avoiding an over-consumption of fat and keeping cholesterol levels in check. Cholesterol levels, by the way, are not wholly determined by dietary intake of saturated fat. A hereditary tendency towards a high cholesterol level is a contributing factor as are cigarette smoking and consumption of caffeinated beverages and refined sugar. There is little that one can do about a hereditary tendency towards a high cholesterol level, other than to be aware of it and keep a close watch on the situation However, we can certainly avoid too much caffeine and refined sugar. Some other measures we can take to keep the fat and cholesterol situation in balance are:

If you eat meat, limit it to 6 ounces of lean meat per day, including 7-10 ounces of fish (good source of EFAs) per week

Limit egg consumption to 3 or 4 per week

Use cooking methods that do not require the use of oil or fat, i.e., boiling, broiling, baking, roasting, poaching, steaming, sautéing or stir-frying in water or cooking wine

Choose natural oils that have been minimally processed such as extra-virgin olive oil, flaxseed oil, or organic canola oil

Avoid hydrogenated oils to whatever extent possible. This means getting into the habit of reading labels

Use flax seed oil or ground flax seeds (an excellent source of EFAs) in your daily diet. The oil can be taken by the spoonful as a daily supplement or used in salad dressings. Ground flax seeds can be sprinkled on cereal, soups or salads.

Eat a moderate amount of whole foods that are natural sources of fat such as nuts, seeds, olives, and avocados, and a generous amount of dark green leafy vegetables.

If dairy is a part of your diet, rather than using highly processed, low-fat dairy products containing antibiotics and hormones, use whole, biodynamically or organically-produced dairy products and consume in moderation.
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It is important to remember that one major objective in watching what we eat is to reduce the total caloric intake, thereby avoiding obesity, thereby avoiding all the diseases it contributes to. The best thing we can do for ourselves is to base our diets on a variety of cleansing foods (organic fruits and vegetables) and whole, unprocessed grains.
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This article is intended for informational purposes only. Nothing in this publication is intended or implied to be a substitute for professional medical diagnosis and advice. Always seek the advice of your physician or health-care provider before starting any new diet or procedure involving your health. Prompt professional medical guidance is recommended for any health problem.