UNDERSTANDING FATS AND PUFAS
There are three types of fats. Saturated, monounsaturated and polyunsaturated. What’s the difference?
Saturated fats are chains of carbon, hydrogen, and oxygen that are held together by single-bonded chains. Single-bonded chains are very stable and strong since they are saturated with hydrogen. They remain stable when exposed to heat and oxygen. These include fats like: ghee, coconut oil, tallow, and butter.
Monounsaturated and polyunsaturated (PUFAs) on the other hand have one or more double bonds, making them unstable in the body. These oils go rancid when exposed to heat or oxygen, causing oxidative stress and free radical damage. Free radicals are unstable atoms that can damage cells by “stealing” electrons from other molecules. Over time this will lead to free radical damage that can cause aging, hormone imbalances, cancer, hormone imbalances, autoimmune disorders.
Why are saturated fats important for our health?
The “saturated fat is evil” movement came about after some pretty flawed studies and deceit from the major food industries. Promoting the fat free diet was a HUGE money maker. The research regarding saturated fats is pretty clear: they are our bodies preferred source of fat. And here is why:
· 60% of our brain is composed of saturated fat
· 50% of our cells’ membranes are made of saturated fat
· Saturated fats are resilient to oxidative stress. You don’t need all the antioxidants for the body to deal with poly or monounsaturated fats
· Decreases inflammation when incorporated into the cells
· Helps regulate blood sugar by slowing the absorption of carbohydrates
· Contains high amounts of essential fat-soluble vitamins
· Protects the heart
· Helps detoxify the liver, kidneys and pancreas
Where do we find PUFAs?
We find them in mainly vegetables, nuts, seeds, legumes (including soy and grains), cold-water fish and poultry, beef and pork that have been given a diet high in PUFAs. The biggest source: vegetable oils, nut, seed and fish oils. Oils with the highest concentration of PUFA’s are soybean, corn, safflower, grapeseed, sesame, flaxseed, fish oil, cod liver. Yes even omega 3 and omega 6.
You are not a bear!
Do you know what bears and squirrels chow down on to hibernate for winter? PUFAs! They eat nuts and seeds to slow their metabolism. Dropping their body temperature and slowing all the metabolic processes to allow them to hibernate through winter.
More on nuts and seeds
Aside from being high in polyunsaturated fats, they are also high in anti-nutrients (phytates) which interferes with the enzymes needed to break down many foods. This doesn’t mean you can never eat nuts or seeds again. It just means to be conscious of a few things and to not prioritize them (this includes nut flours like almond). Some tips for eating nuts and seeds:
1. Soak your nuts and seeds – they’ll still be high in polyunsaturated fat, but at least soaking (and/or sprouting) will start to break down the anti-nutrients that are present, rendering them slightly more digestible and you’ll at least be more likely to absorb some of the nutrients such as zinc and magnesium.
2. Opt for macadamia nuts, as they are lowest in both anti-nutrients and polyunsaturated fat (they contain predominately mono-unsaturated fats which are more stable and less likely to cause oxidative damage).
3. Consume small amounts of whole nuts and seeds, and avoid all nut and seed oils, which are even more concentrated sources of polyunsaturated fats and do not contain any of the slightly protective nutrients found in whole nuts/seeds. Less is better – aim for less than two small servings a week (including the nuts and seeds found in bars, cereals, breads and other foods that might be a part of your diet).
Incorporate
Coconut oil
Grass-fed butter
Ghee
Tallow
Duck fat
Poultry fat
Lard
Limit
Avocado oil
Olive oil
These are monounsaturated fats. Still preferred over PUFAs but better eaten cold and not cooked with.
Avoid
WHOLE Nuts and Seeds
Nut and seed oils and butters
Vegetable oils
Corn oil
Sunflower oil/butter
Grapeseed oil
Fish oil
