Fats
Fats get a bad wrap because they are a calorically dense- for every gram of fat it has 9 calories where as proteins and carbohydrates have only 4 calories per gram. But the right fats do a lot of good, and we need them in our diet. They make up 60% of our brain matter, and insulate nerves and organs and are part of every single living cell membrane, as part of the phospholipid bilayer.
The basics:
Fats are medium-size organic molecules
Found in both animal and plant food sources
Insoluble in water, dissolve only in fat solvents,
Ideal intake 10-30% of the calories in diet.
Burning Fats
Burning fats would be like using wood for fuel in a furnace, BUT, you need to start the furnace (carbohydrates) to get it up to heat, but once going, if there is enough fuel and oxygen, (think exercise!) you can really heat things up. Some fats even act as kindling to keep the fat burning machine in high gear. (MCTs Medium chain triglycerides)
If we think of our furnace as an analogy, like wood, fat is cheap, plentiful, and an efficient source of heat, and we can easily store it till we need it. To burn it though it’s more than just turning on a gas tap like for carbohydrates, we have to split the logs (lypolysis of fat stores) and get it into the furnace, and by furnace I mean the Mitochondria. (Mitochondria are the little power plants found in most cells with the largest number in muscle cells) If we can’t open that furnace door, (the mitochondrial membrane controlled by the enzyme carnitne transferase) we can’t burn it.
Once we get a good fire going, we can keep throwing logs on, but if we have a low slow burning fire, it won’t burn effectively.
In fact therapeutic exercise (50-60% max HR (220-age)) can increases the number of capillaries (tiny blood vessels) to the muscles. It also increases the number of fatty acid binding proteins and carnitne transferase (mitochondria gate keeper and fat shuttle bus) thus increasing the number of fats in the mitochondria at the end of exercise. This in turn inhibits the production of body fat for a time even after we stop exercising by inhibiting malonyl Co A. (the enzyme that makes fatty acids for storage). Thus the effectiveness of our furnace increases and we can actually shut off the fat production.
Exercise increases
1) capillaries (blood flow to muscles)
2) Fatty acid binding proteins
3) Carnitne transferase
4) Fats in mitochondria at end of exercise bouts, (acts as magnet)
Inhibits:
Fatty acid synthesis for a longer period after training.
Exercise duration and intensity, dietary intake and training status can affect the oxidative (fat burning) system. Trained individuals have a higher level of fatty acid uptake and utilization than untrained individuals because trained individuals have more fatty acid binding proteins and more capillaries around muscle cells to increase usage. Simply put, their body has learned how to burn fat!
Function of fats:
Cell membrane integrity and fluidity- every living cell is made up of a fatty phospholipidbilayer.
Lubricates joints and bowels, both of which move better if there’s enough fat.
Nerve wrappings called myelin sheaths. (loss of this nerve insulation is part of the progression of Multiple Sclerosis)
Insulate and maintain body temperature and act as shock absorbers for internal organs. (we’ve all seen that guy that can wear shorts in winter.. he’s not a thin guy right?)
Energy production (In presence of activity oxygen, vitamins, and minerals) and energy storage.
Palatability of food (texture, richness)- non fat food is pretty blah- and needs a lot of sugar and or salt to make it feel and taste like food.
Carry fat soluble substances (vitamins A, D, E, K, ( but also the carrier for some toxins like pesticides so wash your fruits and veggies well)
Hormones, cholesterol, steroids (chemical messengers control cell growth, blood pressure, immune reactions, and tissue inflammation.)
Release Cholecystokinin (CCK) hormone slows stomach emptying (stay full longer). Fat takes longer to break down than carbohydrates, and it won’t move on till it’s good and ready.
Sources of fats
Plant: Nuts and seeds, some fruits (avocados) There is absolutely no cholesterol in plant sources!
Animal: eggs, meat, poultry, beef & pork (lard), fish & seafood, dairy, Mostly saturated fats, animal fats have cholesterol, solid at room temperature. Fish contain EFA’s, which are liquid at room temperature.
Digestion:
Must be separated into smaller fat molecules so that lipases (enzymes) can break them into separate molecules to be absorbed in the intestinal lining. Bile from the gallbladder is released after a fatty meal for emulsification to help dissolve fat globules. This also allows absorption of fat-soluble vitamins A, D, K, and E. Bile contains bile salts, bile pigments (from broken down blood cells) cholesterol, phospholipids and electrolytes.
Fat and Weight loss
If you want to lose body-fat follow this simplified math.
1lb body fat has 3500 calories. How many pounds do you want to lose?
Say you want to lose 10 lbs
10 x 3500= 35,000 calories to burn or avoid..
How long will it take you to reach your goal?
You can decrease dietary intake by about 300 calories per day, and exercise for another 2-300 calories per day.
________/500cal/day=_________days.
35,000/500cal/day = 70 days!! for 10 lbs of body fat! that’s over 2 months!
Now if you were eating 2200 calories of crap a day and switched to 2200 calories of quality food, your metabolism would be much more efficient and things will happen sooner than that.
So things get a little technical when we start talking about fat structures, just know we want more Omega-3’s (EFA’s) and less other fats.. feel free to read on below to understand what you are putting into your body, how it’s used, and what’s its effects are.
What is a fat?
Classification: Triglycerides = glycerol and 3 fatty acids
The fatty acids can be saturated, monounsaturated, or polyunsaturated.
Phospholipids = glycerol and 2 polyunsaturated fatty acids plus a B-vitamin with a phosphate group
Sterols: ring structure = cholesterol, steroids,
Fatty Acids
Saturated fatty acids. Contain no double bonds, essentially are straight and carry no electrical charges.
As the number of carbons increases they become sluggish and are slow to react and easily aggregate (stick together).
They can be short medium or long chain (4-28 carbons long)
They are solid at room temperature if above 10 carbons long. Longer chain, higher melting point. Medium and short chain fatty acids are easy to digest, may partly dissolve in water, and can be quickly burned for fuel. (In fact these small fats, increase fat burning metabolism) ie butter fat (is 45 % medium chain) (Medium chain triglycerides are used to rev up the metabolism of people trying to lose weight. (kind of like kindling) They act like fats, but are shorter (the size of sugars) the body can burn them quickly, but the process also revs up fat burning abilities so other fats can be metabolized as well.) (some shorter fats are also utilized by the intestinal mucosa so they get used up before we abosorbe them) So now think if you are using real butter, or a plant based product with much longer fat molecules how will that affect how you use those calories?
Long chain-saturated fatty acids thicken the blood and makes platelets stickier, and can aggregate (clump) with cholesterol and other substances, which plays a major role in CVD. things like dairy fat, lard, palm oil.
Monounsaturated fatty acids w-9 are relatively stable (will not change and does resist rancidity) oleic acid is nonessential fatty acid with minor negative charges that keep arteries supple and lubricates the skin, excess can interfere with the functions of EFA’s (affecting balance) nuts, canola (an inflammatory fat BTW) olive oil, avocado, peanuts sesame, sunflower.
Olive oil is high in oleic acid and was found to improve brain maturation, lower blood cholesterol; reduce the production of cholesterol gallstones and aid liver detoxification. (Also due to the minor natural components such as vitamins, antioxidants and chlorophyll.
Essential Fatty Acids (EFA’s)
EFA’s are essential in the fact that our body can’t readily manufacture them so they must be consumed in the diet for proper metabolic functions. There are some produced as by-products of gastrointestinal bacterial metabolism which can affect immune cell function postively, as well as affect gut flora composition, and this impact overall health
Chemical nature of Essential Fatty Acids or EFA’s is Polyunsaturated. (More than one unsaturated bond.)
All EFA’s are VERY chemically reactive due to their double bonds, they attract oxygen, increase oxidation and metabolic rate, (making the body more efficient at burning fat). Due to their reactivity, when exposed to air, or heat they spoil quickly. (ever smelled fish that’s gone off? Those are oxidized fats).
Omega 3 fatty acids are the most important fat to focus on dietarily. We need more of them than omega-6, and they have more positive correlation to good health, and may even help treat disease. Alpha-linolenic acid (ALA) and is components, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA.
Omega 3 Docohexinoicacid DHA
Supports develepement of vision and brain
Found in cold water fish and fish oil
Lowers triglycerides and may reduce risk of Altzheimers and some cancers
Omega 3 eicosinoicacid EHA
Supports developmenet of vision and brain
Supports cardiovascular function and regulates cell activity
May regulate mood and behaviour
Found in cold water fish and fish oil, and human breast milk
Anti-inflammatory action- helps asthma and Arthritis
Omega 3 Alpha-linolenic-acid
Important for growth and development
Supports behavioral and cognitive function
Found in canola oil, flax oil, walnuts
Diffiency can occur in degenerative diseases, like heart disease, arthritis, cancer, diabetic neuopathy, immune disorders and PMS
The omega-6 fatty acid linoleic acid (LA), and its derivatives, gamma-linolenic acid (GLA) and arachidonic acid (AA) are also inflammatory.
Polyunsaturated omega -6 (w-6 family) Essential LINOLEIC ACID LA; (2 double bonds)
Found in Safflower, sunflower, hemp, soybean, walnut, pumpkin, sesame, and flax seed oils.
Arachadonic acid found in animal (20:4n6)
All natural w-6 fatty acids in body have vital functions in the human body a work with w-3 fatty acids. But we eat way too much omea6 (arachadonic acid and it’s inflammatory when it’s out of balance with the Omega 3’s.
Polyunsaturated w-3 (super unsaturated) Essential Alpha- LINOLENIC ACID LNA (3 double bonds)
Found in Flax, hemp, canola, soybean, pumpkin, walnut oils
Phospholipids: Lecithin, phosphatidylethanolamine, phosphatidylserine.
Main Phospholipids Lecithin in egg, and soybeans, wheat germ
Function:
Holds EFA’s in cell membranes
Is important for optimal brain function (precursor of acetylcholine)
Keeps fats in solution and dissolves fatty deposits (part of HDL, LDL)
Metabolizes clogging fat in liver and prevent degeneration (fatty liver)
Helps the absorption of fat soluble vitamins
Cephalins: constituents of lipid coating of nerve axons on brain (myelin sheath) 40% brain volume. Phospholipids are used in Myelin Sheeths and memory. Decrease stress hormones and enhance neurotransmitter production.
Sterols -Main sterol Cholesterol found in all animal fat.
Provides rigidity to cell membranes, compensates for fluidity-dehydration
Precursor of sex and adrenal hormones, vitamin D, and bile acids (emulsification in small intestine)
Protects skin against dehydration and helps heal skin and prevent infections.
Can be used as anti-oxidant if there are no other sources (results in oxidised cholesterol which is bad for CVD)
Lipoproteins: Lipo fat + protein
Chylomicrons transport TG’s from gut after meal to storage/ usage site (lymph)
VLDL transport TGs and cholesterol MADE by the liver to sites for storage/usage.
LDL - transported fats removed by the liver, or if high deposited inside blood vessel walls. Lipoprotein A Lpa associated with increases stickiness.
HDL removes excess cholesterol from cells and helps transport back to liver. High HDL associated with reduced CVD risk therefore often called the good cholesterol.
The liver mostly produces cholesterol and dietary intake has only a small effect. It is more the state of the cholesterol absorbed. In the presence of free radicals Cholesterol can be used as an antioxidant if the body is deficient in antioxidants. Oxidized cholesterol can then cause cellular damage to arteriole or other tissues in the body, because it is now charged and can react with other tissues.
Cholesterol
Cholesterol levels for people without CHD
Type Desirable level (mg/dL) Undesirable (mg/dL)
Total Below 200 Above 240
LDL Below 130 Above 160
HDL Above 45 Below 35
TG’s Below 200 Above 400
Our liver produces over 80% of our circulating cholesterol level. Diet plays a very small part in cholesterol levels except for the factors below:
Cholesterol can be used as an antioxidant if body low on vitamins A, C, E, D, ALA, Se. Oxidized cholesterol causes more damaging to arteries.
Dehydration raises cholesterol.
Inadequate fiber can keep cholesterol levels up.
Consumption of high amounts of cholesterol free foods such as palm or coconut oils (saturated fats). High saturated fats can raise cholesterol levels.
How to lower your cholesterol- So some people have familial high cholesterol, but you can get those points a bit lower simply by doing 2 things.. Get and stay hydrated (2L water per day for at least 2 weeks before you are actually hydrated)
add a fiber supplement like psyllium first thing in morning and either before bed, or before supper. (again hydration is super important if you are taking extra fiber)
Water makes sure our cells are hydrated so we won’t need so much cholesterol as cellular structure to keep the cells plump and thus able to communicate efficiently.
The fiber can help hold onto some of that cholesterol that is excreted (in waste and bile salts) and bind with it and keep it from being reabsorbed.
Throw in some anti-oxidants and reduce your saturated fats (because they raise triglycerides) , and keep your liver in tip top shape; so the next time you see your DR he should be impressed with your improvement.
Altered Oils Hydrogenated oils
Hydrogenated oils are formed by adding hydrogen gas to liquid under extreme heat and pressure, in the presence of metal catalysts (nickel + aluminum) this causes unsaturated oils to become harder more solid, and saturated, therefore having a longer shelf life and more texture.
Trans fats were banned in 2018 but still exist in some processed foods.
1. Fast foods such as french fries or fried chicken. (produced naturally in the cooking process each time oil heated)
2. Pies, waffles, pizzas and breaded fish (think flaky crusts, check lables)
3. Chips and crackers. Shortening provides the crispy texture.
4. Cookies and candy with long shelf lives.
5. Toppings and dips. Non-dairy creamers and flavored coffees, whipped toppings, gravy mixes and salad dressing are chock full of trans fats.
These hydrogenated products are new substances not readily found in nature; they are converted from a natural cis form of fatty acids to an altered trans form. Our enzymes can only deal with the cis form. These trans fatty acids disrupt normal metabolism fats.
Dangers of Trans fats
Built into membranes these misshaped fats can make them swell or break.
They can stack and clog small blood vessels.
They are slower to breakdown (because they aren’t recognized) resulting in slower energy release for vital organs, may accumulate in tissues rather than being dealt with because harder to work with. Leading to cellulite as toxins are deposited and trapped.
May throw off energy currents for life functions such as heartbeat, nerve function, cell division, sensory function and vitality.
Raise total cholesterol and Lp (a) and lower HDL (increasing CVD risk)
Decrease immunity (weakened membrane barrier)
May cause emotional disorders, and depression
Oils in order of preference for heating.
1) Butter or Ghee (clarified butter)
2) Tropical fats (palm (solid)
3) High Oleic sunflower/safflower oil
4) Peanut oil
5) Sesame oil
6) Canola
7) Olive oil
All oils whether polyunsaturated or saturated can become destructive oils if heated over 200º C
Poor quality fats high in Arachadonic acid causes (promotes) inflammation and pain (seems to make worse).
Wow if you made it all the way to the end congratulations! You must be a science person.. I usually lose people when I start talking fat structures. Hope this helped fill in any knowledge gaps you may have had. If you have any better resources you would like to share with others feel free to hook me up, and I’ll pass it on!