“Fat is an essential nutrient –
you can’t survive without IT. Fats
move certain vitamins around,
contribute to the cell wall, provide
energy and contain elements that
are important at the cellular level
for early brain development.”
-AN N E E DWAR D S, M D
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WINTER 2013
RECONCILING THE SINISTER SIDE OF FAT
WITH ITS MANY ESSENTIAL BENEFITS
IS ALL ABOUT BALANCE.
With U.S. obesity rates rising to epidemic proportions,
we’ve all heard about the dangers caused by fat –
obesity, heart disease, diabetes and so on. But are
we so used to trumpeting the evils of fat we forget
that it plays an important role in our bodies?
THE SKINNY ON FAT
“The types of fat have different chemical structures
and physical properties. At room temperature,
saturated fats are solid and unsaturated fats are
liquid,” says Susan Marschke, RD. “Think about
that solid structure of saturated fats going through
your blood stream and it’s more likely to clog blood
vessels. Unsaturated fats’ natural state is liquid, so
imagine those as more slippery through your blood
stream and less likely to clog those vessels.”
“Fat gets so much bad press, and the consumer idea
is that we should just get rid of it. But we forget that
wonderful richness fat gives to foods. Our bodies
crave fat for a reason. It helps with satiety, helps us
feel full,” explains Susan Marschke, RD, a registered
dietitian at Park Nicollet. “During the fat-free heyday
of the '90s people would switch to all fat-free
products, but they’d actually gain weight because
they never felt full – as long as it was fat-free, people
thought they could eat as much as they wanted.”
While fat is essential, we could absolutely live
without the bad fats. “Almost all trans fat is man
made, and can feasibly be eliminated from your diet
through careful planning. Saturated fat is difficult to
completely avoid, so we suggest limiting your intake,”
says Susan Marschke, RD. “In addition, research
has begun to explore whether or not all saturated fats
are created equal. For example, coconut oil might not
have the same negative effect on cholesterol as other
saturated fats.”
We now know that the best diets aren’t diets at all,
but lifestyles that include consuming the proper
amount of calories for your activity level and getting
the right balance of nutrients – including fat.
One type of polyunsaturated fat, omega-3 fatty
acids, may be especially beneficial. “Omega 3s are
a fatty acid that help brain development,” says Ann
Edwards, MD. “Your body can’t make them and
they’re essential to promote a healthy brain. There’s
quite a bit of emerging research looking at the most
essential types of fats during brain development, and
how early brain development affects our life course.”
Found in fish and some plant oils, omega-3s also
have been shown to promote heart health by lowering
blood triglyceride levels and decreasing inflammation
that can contribute to atherosclerosis (hardening of
the arteries) and cardiovascular disease.
“Fat is an essential nutrient – you can’t survive
without it. Fats move certain vitamins around,
contribute to the cell wall, provide energy and contain
elements that are important at the cellular level for
early brain development,” says Anne Edwards, MD,
a Park Nicollet pediatrician. “Dietary fat is one of
the three macronutrients, along with protein and
carbohydrates, that provide energy for your body.”
FAT VS. FAT
Of the four major types of dietary fat, saturated and
trans are often referred to as the “bad fats” due to
their cholesterol-raising properties, while monounsaturated and polyunsaturated fats are generally
dubbed the “good fats." Good fats can actually
help lower LDL (bad) cholesterol levels and have
even been associated with better overall cognitive
function and memory.
OEPN WINTER ISSUE 2013
For all the good fat does in our bodies, we must
remember that in reality, most Americans consume
more than enough fat. With nine calories per gram
of fat, even good fat can lead to obesity and other
health issues. It really comes down to making the
effort to consume fat in moderation and choosing the
healthier types of fats.
PA R K N I C O L L E T B E W E L L
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