Allison Staker

My daughter came home from school recently and told me her health teacher had counseled the class to avoid avocados and nuts because they contained fat and fat was 'bad'.  Unfortunately, this is a common and persistent misconception.  Since the 1960's, all fat has been blamed for numerous health problems, and until recently, almost universally maligned.  We now know that far from 'bad', fat is essential to physical and mental health - it is which fats you consume that matters and makes all the difference.

Over the last century, consumption of traditional unrefined foods has declined significantly, while the incidence of disease has skyrocketed.  With the industrial revolution came the ability to alter or manufacture food - which our bodies were not designed to utilize.  Most traditional diets around the world, and almost all of the diets of the longest living populations contain a large percentage of fat - and without the chronic diseases that plague Americans. The key is the consumption of traditional, unrefined fats. 

Most Americans consume highly refined vegetable oils (derived from soy, corn, safflower and canola) and hydrogenated oils (margarine and shortening) almost exclusively.  Natural and unrefined vegetable oils are found in small amounts in nuts, grains, legumes, vegetables, and also in extra virgin olive oil.  Vegetable oil should be consumed only in these forms.  The refining process of vegetable oil under high heat and solvent extraction alters the oils and produces free radicals that are damaging to the body - and the body in response produces more cholesterol to protect itself from this free radical damage-!  Far from being healthful, these refined polyunsaturated oils are a major stress on the body.  Hydrogenated oils are highly processed and altered to make them solid at room temperature by artificially saturating the oils.  These altered fats become incorporated into your cell membranes, and are so structurally different from the naturally saturated fats that are meant to be there, that they cannot carry out basic membrane functions of the cell - causing disruptions in every system.  Elevated serum triglycerides do not come from the diet, but are made in the liver from excess sugars that were not used as fuel and are being sent to storage.  If you want to lower your triglyceride levels, cut out sugar. 

Fats are one of the three main classes of nutrients - the other two being carbohydrates and proteins.  Proteins are primarily structural in the body, but can be used as fuel in an emergency.  Carbohydrates are primarily used for fuel.  Fats, on the other hand are used both structurally and as a concentrated source of energy.  Another class of fat that has received a bad rap is saturated fat.  Saturated fat is antimicrobial in the gut, is essential for liver detoxification pathways, is necessary for certain mineral absorption - particularly calcium, and makes up 50% of the cell membrane in every cell in your body, among other things.  Human breast milk contains 50% saturated fat because it is necessary for the growth and development of a baby.  One legitimate problem with animal fats are that most animals are grain fed - and for cows that is not their natural diet.  Their fat is altered in constitution compared to a grass fed or pasture raised cow.  Pasture raised animals are nutritionally superior to their grain-fed counterparts.  Try to eat pasture raised meat where possible.  The fat from pasture raised animals is healthy. 

As with anything, it is wise to practice moderation.  Any nutrient in excess will have negative effects.  Fats are extremely important to long term health, and must be chosen with care.  Choose unrefined oils - extra virgin olive oil or unrefined nut or seed oils - avoid high temperatures with these oils.  Moderate temperatures are OK.  Other healthful fats:  unrefined coconut oil (contains medium chain lauric acid, and caprylic acid - very beneficial), palm oil, butter or ghee, and animal fat from pasture raised animals.  Saturated fats are not damaged or changed in high heat cooking and are best for frying or high heat saute. 

The human body can make most of the fatty acids it needs from other fatty acids - except for omega 3 fatty acids EPA, DHA and ALA and certain omega 6 fatty acids such as linoleic acid, which must be obtained from food.  Our diets contain usually enough omega 6s, but are deficient in omega 3s almost across the board.  In fact, if one consumes too much Omega 6 fats, it competes with the formation of longer chain omega 3 fatty acids.  The best source of the Omega 3 essential fatty acids are fish and fish oils.  Other sources include flax seed oil, insects, chia seeds, kiwi, eggs, meat, milk, and cheese.