Fats

Friends or foes?

By Brian Stern

Fats…AAAHHHHH!!
Just kidding, there is no reason to scream. Actually, some fats are good for you and they are a required part of a sound nutrition program. They help prevent disease, keep your skin and vision healthy, form cell structures, aid in the production of hormones and have various other beneficial functions.
Just like carbohydrates, the important thing to learn is which fats to consume and which to avoid. Otherwise, you may end up with health problems as well as a butt that looks like 40 pounds of chewed bubblegum!

Fats are normally found in animal products as well as vegetables. They belong to a family of organic compounds called triglycerides. There are many different forms of triglycerides (esters) and they are categorized according to the carbon chains in them.
The two main categories of fats are saturated and unsaturated. What makes a fat saturated is the fact that the carbon atoms of the fat molecules are attached to all the hydrogen atoms possible. If they can still accept more hydrogen atoms, they are unsaturated.
You may have heard the term, hydrogenated fats. These are unsaturated fats that have had hydrogen added to them so that they become saturated. A good rule to follow is that if a fat is saturated, it will be solid at room temperature.
There are two different types of unsaturated fats - monounsaturated and polyunsaturated. Monounsaturated fats are so-named for the one spot where there is room for a hydrogen atom to attach. Studies have shown that diets with only the monounsaturated type of fat help lower LDL (bad cholesterol) and maintain HDL (good cholesterol), and even to reduce insulin resistance in Type II diabetics.
Canola oil, olive oil, peanut oil and avocados are good sources of monounsaturated fats.
Polyunsaturated fats are those with two or more spots for a hydrogen atom to attach. Omega-3 (alpha-linoleic acid) and Omega-6 (linoleic acid) fatty acids are in this group. Omega-6 fatty acids lower both LDL and HDL serum cholesterol, aid in producing the hormones that control muscle contractions, blood vessel constriction and relaxation, and immune system operation. Corn oil is a good source of Omega-6 fatty acids.
Omega-3 fatty acids are found in fish oils, leafy vegetables and soybean oil. They are required for development of the brain’s cerebral cortex and also for vision. They can even help prevent heart rhythm irregularity. Studies have demonstrated Omega-3 fatty acid’s ability to lower the risk of heart attacks, and reduce asthma and symptoms of rheumatoid arthritis.
Our systems cannot produce Omega-3 and Omega-6 fatty acids. The only way to get these important nutrients is to eat foods containing them. That is why they are known as essential fatty acids. Symptoms such as flaky skin and diarrhoea can result from inadequate amounts of essential fatty acids. The essential fatty acids help fuel the body, insulate organs and transport fat-soluble vitamins. They have also been shown to help keep nitrogen retention high, which is important for putting on muscle.
Cod liver oil is an essential fatty acid and is proven to lower blood pressure and reduce thromboxane, which causes blood to clot. It also has a role in the production of red blood cells in our cardiovascular system.
The essential fatty acids in primrose oil are being studied for their ability to suppress the production of free radicals. Free radicals cause us to age. Flax seed oil is popular in the bodybuilding world for supplying essential fatty acids. Make sure your diet contains some form of these fats, and keep the amount to less than 30% of your total caloric intake.
Trans fatty acids are the result of the process mentioned earlier, where polyunsaturated fats have a hydrogen molecule attached to them through chemical processes. The reason for doing this is usually to make the fat easier to cook with and not to spoil. Trans fatty acids reduce your HDL (good cholesterol) levels, which can increase your risk of a heart attack. They also interfere with the desaturation of Omega-3 fatty acids, which helps prevent heart disease.
Now, I mentioned cholesterol. Cholesterol is mostly bad when it is the type that circulates through your bloodstream. High levels of cholesterol in your blood increase the risk of heart attack and heart disease. Cholesterol can build up, leaving deposits on your arteries known as plaque. Arteries are like pipes and when they are clogged, (blood) flow is restricted. If the amount of blood able to flow through the arteries gets too low, the heart may be deprived of oxygen and nutrients. I hope I do not need to explain the dangers of this. Also, the plaque deposits can come adrift, causing clotting. That could really put a damper on your workout.
Cholesterol carrying lipoproteins perform an important role in the development of atherosclerotic plaque and cardiovascular disease. There are low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
LDL carries the cholesterol from your liver to the rest of your body. An overabundance of LDL forces your body to leave the excess as deposits on the coronary artery walls. Hence it is referred to as “bad cholesterol”.
HDL transports cholesterol from the blood back into the liver so it can be removed as waste. HDL reduces the chances of cholesterol being deposited on the artery walls. This is why it is referred to as “good cholesterol”. The chart below will help you choose your food so as to avoid too much LDL.

Common sources of fats

Type of Fat	Source	Effect on Cholesterol
Monounsaturated	Olive oil, Canola Oil, Peanut Oil, Cashews, Almonds,. Peanuts, Avocados	Lowers LDL Raises HDL
Polyunsaturated	Corn Oil, Soybean Oil, Cottonseed Oil, Fish	Lowers LDL Raises HDL
Saturated	Whole Milk, Butter, Cheese, Ice Cream, Red Meat, Chocolate	Raises LDL Raises HDL
Trans	Margarine, Vegetable Shortening, Hydrogenated Vegetable Oil, deep fried chips, most fast foods, most commercially baked foods	Raises LDL Lowers HDL

As you can see from the chart, saturated fats and trans fats will raise your LDL levels. However, trans fats are even worse for you because they lower the HDL levels in your blood, reducing the removal of cholesterol from your system.
So, what have we learned here today? Although it is important to limit your fats, it is also important to consume some of the essential fatty acids (Omega-3 and Omega-6).
Processed foods containing trans fats and saturated fats should be taken off the menu. When you get your health checked by your family doctor, try to have your cholesterol levels monitored as well. If you want to get big, you have to be healthy. Leave the bad fats to those who want to get big the wrong way!