Good Fat, Bad Fat

Have you ever wondered "What's up with trans-fats"? Do you know the word but have a hard time identifying what exactly is a trans-fat? Do you wonder what constitutes a saturated fat? Have you heard about healthy fat but aren't really clear about it? It's all very confusing until you look closely at fats-the good, the bad and the ugly!

Trans-fats are probably the least healthy of all fats available in our diet. Trans-fats are fats that have been "transformed" by a chemical process called hydrogenation. Hydrogenation stabilizes fat so that it doesn't become rancid easily. Hydrogenation alters fat so that it is no longer chemically identical to its precursor natural fat molecule.

This trans-fat is similar enough to a natural fat that your body will utilize it, transfer it and store it as fat in your various tissues. However, because of this same transformation, your body also senses a trans-fat as an "un-natural" molecule and can respond with a whole host of inflammatory reactions.

Once stored in your body, trans-fat can trigger the inflammatory cascade. Your platelets become sticky and more likely to clot, leading to blood vessel obstruction. In addition, vast arrays of chemicals are released called cytokines. Cytokines are important mediators of the inflammatory response of your body.

Trans-fat is typically found in pre-packaged food as well as convenience food and fast food. Trans-fat was developed in order to keep the fat in these foods from going rancid since the food was processed to sit on a shelf for long periods of time. In addition, trans-fat has a smooth texture and taste on your tongue. How can you spot a trans-fat in a packaged food? Read the label carefully! Look for the words hydrogenated, partially hydrogenated and fractioned in the ingredients list. These are all words that identify the "transformed" fat process.

What are saturated fats? These are fats found naturally in animal fat and dairy fat, like meats, butter, cream and milk. These fats, too, can trigger inflammation and blood vessel blockage. However, saturated fats are typically less likely to be hidden in packaged products on the shelf than trans-fats. This is because saturated fats are more likely to go rancid when left on the shelf for extended periods of time.

How do you avoid or minimize saturated fats in your diet? For starters, switch to low-fat or no-fat dairy products such as cheese, milk and yogurt. Saturated fat is also present in animal meats. Buy lean animal meats or meats that come from animals that are range-fed. This type of meat contains less fat in general, thus less saturated fat. Try eating less meat and a more plant-based diet as well.

Then what's a "healthy fat"? Healthy fats are typically polyunsaturated and mono-unsaturated fats. They are typically found in nature as natural oils from plants, seeds and nuts, not animals. They are far less likely to trigger inflammation and in some cases, such as with omega 3 essential fatty acids, will help your body fight inflammation.

Canola oil and olive oil as well as some nut oils like walnut oil are all healthy fat choices. The oil found in nuts such as almonds, walnuts and sunflower seeds are all healthy choices when consumed in moderate amounts. What's a good rule of thumb when it comes to eating nuts? Eat "a handful not a canful"!

One of nature's best oil is found in the fat of cold-water, fatty fish like salmon and tuna. The oil found in flaxseed is another great healthy oil. Fish oil and flaxseed contribute the essential building blocks for fatty tissues in our bodies called omega 3 essential fatty acids. These molecules also help your body produce anti-inflammatory molecules to help fight inflammation.

Good nutrition means avoiding trans-fats at all cost and minimizing saturated fats. Healthy fats, polyunsaturated and mono-unsaturated, should be consumed in moderation. Sources of omega 3 essential fatty acids can be taken in liberal amounts when consuming a well-balanced diet.

Remember, fresh whole food will never contain trans-fat. This means you can immediately receive the benefits of healthy eating by eliminating processed, fast and convenient foods while increasing the amounts of fresh, whole foods in your daily meals. Getting the trans-fat and saturated fat out of your diet will not only help you improve your health but will also help you lose weight and improve pain.