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The Skinny on Fat
Fats have been labeled as the bad guys for so long that it's
easy to forget the vital role that fat plays, both in our diets and in our
bodies.
On our bodies, fat is demonized. We work to eliminate as much fat as
possible but the truth is that we actually need some fat to keep us healthy.
Body fat is essential for good health, fulfilling a number of key roles:
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It cushions our joints and protects our organs
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It helps to regulate body temperature
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It stores vitamins
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It helps the body sustain itself when food is scarce
Fat is also essential for the proper function of the brain and the nervous
system. If you have ever heard the term "what
a fat head", there is
reason behind the rhyme.
The brain is naturally composed of 65 % fat. In addition, our body fat
contains essential fatty acids (EFAs). These are fats that cannot be made by
the body and must therefore be obtained from the diet.
However, as we all know, too much fat is a major health problem. Obesity
contributes to coronary heart disease, cancer and strokes. Indeed, obesity
is the major health issue currently facing the Westernized populations, with
an estimated 30% of the majority seriously overweight.
How Much fat is Healthy, and How Much is too Much?
The ACSM
(The American College of Sports Medicine) has published recommended body fat
levels for both men and women . Their general guidelines are as follows:
Men:
Low: 6-10% fat
Optimal: 11-17% fat
Moderate: 18-20% fat
Obesity: Greater than 25% fat
Women:
Low: 14-18% fat
Optimal:19-22% fat
Moderate: 23-30% fat
Obesity: Greater than 30% fat
As you will notice, the figures for women are higher than men, reflecting
the extra fat that is stored in breast tissue and also the extra needs for
good fats and
healthy vitamins during pregnancy and childbirth.
Overeating:
The problem is that vast swathes of Westernized populations carry around in
excess of 30% body fat. This is a problem not just because it bulges out
over the top of ones jeans, but because sooner or later, excess fat leads to
bad health.
Although people like to
blame genetics or a slow metabolism for their excess
body fat, the truth is that excess body fat is derived from
mainly one thing -
over eating.
The body functions quite simply. If you consume more calories than you burn,
they will be stored as fat. As a ballpark figure, men need around 2500
calories per day, women 2000. Now compare that with the average consumption
of 3774 calories per day. The problem is not too difficult to diagnose; the
average person eats somewhere around 1500 extra calories per day!
So what can you do? One huge source of excess calories is fat in the diet.
At 9 calories per gram, fat has over twice the calories per gram of
carbohydrates or protein. And
while it is an essential part of your diet, there are good fats and bad
fats.
Good and Bad Fat:
The bad fats are known as saturated fats, and will raise your cholesterol
levels. Most saturated fats are derived from animal products and are solid
at room temperature.
The very worst form is Trans fats. These are a processed form of fat that is
harmful to the human body. It is often labeled as partially hydrogenated,
and should be avoided. Saturated fats and Trans fats are found in foods such
as:
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Processed meals
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Fast food
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Sausages
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Pastry
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Cakes and cookies
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Cream, sour cream
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Ice cream
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Lard
A much better choice is polyunsaturated and monounsaturated fats. These come
from plant or fish sources and are liquid at room temperature.
These healthy fats actually lower cholesterol levels when taken in
moderation and contain the all-important omega 3 and 6 fatty acids. They are
found in foods such as:
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Oily fish (e.g. salmon, mackerel, herring, albacore tuna, sardines.)
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Nuts and seeds
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Avocados
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Sunflower, rapeseed and olive oil spreads and vegetable oils
By limiting the total fat in your diet, and aiming for polyunsaturates and
monounsaturates, you will improve your health and reduce your waistline. Aim
for whole fresh foods rich with
all natural
vitamins as a mainstay of the daily diet. Your body and your waistline
will say thank-you.
Help Lowering the Fat Content in Foods &
Cooked Meals
Dr. Linda Kennedy MS SLP ND
References
scgov.net
University of Chicago News:
http://www.newswise.com/articles/view/519622/
http://www.eatwell.gov.uk/agesandstages/teens/goodfatsbad/
You must seek approval from your doctor
before starting any new diet.
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