A few weeks ago we learned all about Protein [vegan|healthy protein, that is]: where to get it, how much you need of it, and what it is. If you missed the articles you can catch up here: Part I and Part II.
Today I want to start a two-part conversation about FAT. Yup, you read it right: F-A-T!
There is so much controversy about the topic that I thought it would only be appropriate to shed some light on it.
I would love to help you dis-spell some of the misinformation that has been fed to out, or to simply help you figure out what role fat plays in our life.
So, is all Fat created equal?
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Before I begin I would like to make a deal with you—let’s agree to forget, at least for the next few minutes, while you are reading this post, everything you have been told about fat. EVERYTHING! Is that a deal?
Let’s lock up all the talk you heard about poly- and mono- saturated fats, Omega-3 and -6 marketing hype, etc.
Let’s start from the beginning.
Not all fats are created equal. There are good and bad fats. Primarily we should be thinking not about the quantity, but rather quality of fats.
Not all fats are created equal. There are good and bad fats. Primarily we should be thinking not about the quantity, but rather quality of fats.
Is Fat important?
The reason we like fats, whether we admit it or not, is because they are pleasant to taste. Their molecules are round and feel great in our mouths.
Our body has to have a certain percentage of fat in it to function properly. For males 12-16% body fat is considered normal, for females—18-24%.
Here is a quick chart for those of you who are visual:
Now, don’t stop reading and try to figure out how much fat you have—you will get to that some other time. Remember that this we want to learn is about health first! Weight loss is a benefit of the entire process. It is bound to happen if you have a balanced diet.
As you can see from the figures above the perpetuated image of all French women having 0% body fat is actually not a good one. Our bodies need fat for many reasons.
Healthy fats are necessary for proper brain function. Roughly 50-60% of the brain’s overall weight is pure fat; the rest of it is a mix of protein and carbohydrates. The brain uses fat as insulation for its billions of nerve cells. The better insulated a cell, the faster it sends messages and the speedier your thinking becomes. Good fats are necessary for the brain. Walnuts, flax seeds, hemp seeds and dark, leafy greens will help the brain to run smoothly.
Women, especially those hoping to achieve pregnancy, have to maintain their body fat at the level of at least 10%. Becoming too thin, which seems to be a problem with models and young girls they inspire, causes cessation of menses, and leads not only to infertility but to a host of other problems. Lack of menstruation disrupts hormonal production in females. Hormone imbalance can lead to sever disorders of pituitary gland, adrenal glands and thyroid. These, often neglected, small members of our body are of primary importance and cannot be neglected.
Not all Fats are created equal
There are horrible fats that cause problems by clogging our arteries and increasing our blood pressure, as well as raking havoc in many other ways. These kinds of fats are found in processed and animal products.
Then there are fats that are good for us (yes, they do exist!): Omega-3 -6 and -9 fatty acids (found in flax and hemp seeds), and polyunsaturated fats (e.g., walnuts). They contain antioxidants, oils that help joints, nerves, and bones, properties that help to lower the risk of heart disease and high cholesterol, and proven effects on lowering high blood pressure.
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| Avocado sandwich=source of good fats |
Fats also help us to feel satiated. They are of paramount importance in digesting fat-soluble vitamins (A,K, D and E), and they promote brain function. These fats—provided we eat them in reasonable quantities—are not only beneficial, but vital to our diets.
I hope this makes you feel better already. Now, don’t run out and get a jug of olive oil and have a bread-dipping party! Healthy fats are those fats that are found in nature in an unprocessed form. Vegetable and seed oils, no matter how wonderful they are said to be, be they cold-pressed or not, do not naturally occur in nature. It takes a lot of olives to make an ounce of olive oil; it takes even more sesame seeds to make sesame oil. Oils are processed foods. Oils, even of the highest quality, should be used moderately and sparingly.
Healthy fats can be found in their natural state in many foods: nuts, seeds, avocados and coconuts. It would be very hard to get fat from these “fatty” foods. Remember that when we consume foods in their natural state they come with fiber, vitamins, minerals, etc., which make it very hard to “overdose” on fats they contain. I know that I cannot have more than a handful or two of soaked nuts at a time—they fill me very quickly. Avocados? I normally can master one, maximum twoe in one meal, but then I don’t eat them on a daily basis, so I do not worry about the quantity.
Again: it’s not the fat that’s to be avoided, it’s the quality of fats you’re eating you should question. The question when you sit down to a meal shouldn’t be “how much fat is in this?” but rather “what kind of fat is this” and “how digestible is it?”
Difference between Cooked and Raw Fats
Raw fats enter the body with the lipase enzyme, which helps us to digest the fat itself intact and provide and easy digestion and assimilation. Cooked fats don’t contain lipase, which makes it tougher for us to assimilate them properly. Unassimilated fats are stored by the body and end up clogging our arteries, creating other problems and settling on our hips and thighs.
Cooked fats change their molecular structure and, if they reach a smoking point, become carcinogenic. Oil, at high heat, releases carcinogens, including acrolein, nitrosamines, hydrocarbons, and benzopyrene (one of the worst cancer-causing agents known). This is why some oils now list their “safe heating” temperature on the bottle.
I hope you got your healthy dose of Fat education for today!
In Part 2 we will talk about:
- Plant Fat and Cholesterol
- Will Plant Fat make me FAT?
Avocado/Artichoke Sandwich Recipe
I got a dose of my daily healthy fat from an avocado sandwich last night.
Ingredients
- 1-2 slices whole wheat or gluten free bread [I normally make open faced sandwiches, whereas my hubby likes them closed, so he won't spill the ingredients all over his plate :)]
- 1 ripe avocado [1/2 for each sandwich]
- handful of mixed greens or your favorite lettuce
- sliced cucumber [about 1/2 cup]
- sliced red onion
- pickled artichoke hearts [I used 4-5 for each sandwich]
- sprinkle of salt
- [optional] 1tbs veganaise [vegan mayo] (I prefer not to use it most of the times, as it is a processed food)
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