Good vs. Bad Fats

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The word “fat” has acquired multiple contexts in our culture, and none of them are positive. This is misleading, however, because there are kinds of fats that not only are quite good for you, but that our bodies actually need as part of a healthful existence. Fats, or lipids as you may hear them called in a scientific context, are used to transport nutrients through the body, and are also used to create necessary substances. Lipids are actually one of the basic “building blocks” with which your body sustains itself. There are varying qualities of building blocks that we can choose to put into our bodies, and as in many areas of life, the quality we put in directly affects the quality of our health.

The best kinds of fats are those that are natural and unaltered by human processing. The most beneficial fats are found in nuts, seeds, olives (including cold-pressed olive oil), fish, and avocados. The damage to any good, natural fat comes in how it is altered by humans to make it more palatable, marketable, or for better preservation. Partial hydrogenation is the worst and possibly most common culprit, but there are numerous other processing steps – refining and exposure to high heat, for example – that can ruin its healthfulness. Particularly positive fats to look for are omega-3 and omega-6. These are most commonly found in fish.

Heavy fish consumption, while it has many benefits, must come with a cautionary note. Due to mass polluting of their ecosystems, many kinds of fish now contain toxins and heavy metals (typically mercury). For most types of fish and most healthy adults, these are not present in levels that should be of concern. However, if you are greatly increasing your fish intake to bulk up on positive fats, avoid fish at the top of the food chain like albacore tuna. These will contain not only the metals and toxins that they have absorbed, but also the toxins absorbed by all of the fish they have eaten. There are guidelines published through the US Department of Agriculture that outline the safest types of fish to consume, in what quantities, and who should be especially careful of their fish consumption, like pregnant women.

Contrary to popular opinion, animal fats may not be worse than vegetable fats. The most common reasons for animal fats being so negative has more to do with the ways the livestock is treated and processed. Even butter, when it’s the fresh churned, good old-fashioned kind, contains good fats.

Just as fats transport nutrients around in our bodies, they perform a similar function in livestock. One side effect of this is that antibiotics, steroids, and growth hormones are also known to adhere to the fats in animals. For this reason, non-organically raised meats should be consumed cautiously and not in extremely high quantities. Additionally, any meats that have been fried will contain some of the most harmful fats. This is because when lipids are exposed to extreme temperatures, such as in the frying process, the fats are altered in a harmful way and nutrients are removed.

The next time you make some dinner don’t be so quick to dismiss fats. Like anything, use moderation, and focus on good fats.

Photo Credit: shaletann

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albacore tuna, avocados, bad fat, cold pressed olive oil, fats, fats or lipids, fish consumption, fish intake, good fat, lipids, mercury, omega 3, omega 6

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Food Choice

Posted by Lazy Man on June 24, 2008 in Food Choice.

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