Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 3)

Poor fats, the name is such a turnoff. Its too bad, because there's more to this nutrient than just bulges and dimples.

Dietary fat has a number of functions in the body, including transporting vitamins A, D, E, and K ( without fat, our bodies would not be able to use these important vitamins). Fat is part of cell membranes, part of the structure of skin, fat is necessary for the production of hormones, and for normal brain function. Fat is also a source of energy for our bodies.

Depending on its chemical structure, a fat is classified as a saturated fat (animal fat), a monounsaturated fat (found in nuts, seeds, avocados, and olives), a polyunsaturated fat (vegetable oils, fish oils, omega 3's), or trans fats(margarines and spreads).

Does fat cause fat?

Several years ago, fat was viewed as one of the main causes of obesity. Because fat is such a big source of calories (9 calories per gram, vs 4 calories per gram in protein or carbohydrates), it is often viewed as a major contributor to weight gain.

With the research of scientists like Dean Ornish, in the early '90's, the medical profession began to look at dietary fat as the major cause of heart disease in America. Low fat diets became high fashion for both aesthetic and health reasons. Particularly of concern were saturated fats and cholesterol, as these were determined to be the main cause of high blood cholesterol and atherosclerosis ( hardening of the arteries).

The American food supply began to change. Low fat and non-fat products began to appear on the grocer's shelves. The use of margarines and low fat spreads took the place of butter on the American table. People gave up traditional foods now seen as too fattening, like nuts and seeds, avacados, eggs, red meat, and dairy products, and carbohydrates took their place.

Interestingly enough, the more we cut out fat, and the greater access we had to lower fat, healthier food, the fatter and sicker we have become.

The dawn of a new fat.....

Over the past 50 years, our consumption of saturated fats has decreased. This trend started with the invention of margarine. Oleomargarine ( our grandparents remember "oleo" ) was invented by a French chemist in the mid to late 1800's in an effort to find a cheaper substitution for butter. In America, the butter lobby's effort led to bans on margarine, that didn't completely let up until the 1960's.

Margarine is a "trans" fat. The name refers to the chemical composition of the fatty acids that compose the fat, and is the result of the process of hydrogenation. Hydrogenation converts liquid oil (usually corn or other vegetable oil) into a solid spread. Hydrogenated fats are now a part of almost every processed food we consume.

As our consumption of saturated fats has declined, our consumption of trans fats has increased, along with obesity and heart disease rates.

There are actually benefits to consuming some saturated fats. Medium chain triglycerides (MCT), fatty acids found in coconut oil, for example, have been shown to increase metabolism following a meal- and calories from MCT do not contribute to fat storage like other fats.

Stearic acid, a fatty acid in red meat, actually helps lower cholesterol. CLA, a fatty acid in butter, has been shown to be good for the heart, and cancer inhibiting. Another study shows that this nutrient actually inhibits fat storage.

We now know that it is not the saturated fat in our diets that causes weight gain and heart disease, but those things in our diets that we use to replace the saturated fats, namely trans fats.

The Real Culprit

Trans fats cause inflammation, which causes weight gain, and heart disease

Trans fats alter cell membranes, allowing vital nutrients to leak out

Trans fats increase the bad LDL Cholesterol and lead to heart disease

Trans fats have taken the place of other good fats in our diets- like the essential fats, the omega 3 fats.

Essential Fats

Omega 3 fats are essential fats that we cannot make in our bodies, and must get from our diets. In an effort to reduce our fat intake many of us limited foods naturally high in essential fats, like nuts and nut butters.

Essential fats are needed for proper brain function, and as our intake of good fats has declined, rates of depression, ADHD and other mood disorders have risen.

Omega 3 fats help fight inflammation.


Fats have a very important place in our diet today. As part of a meal, fat keeps us full longer, keeps our blood sugar stable, and provides a quality to our food that satisfies like no other. These things keep us slimmer in the end.

Good fats like omega 3 fats, are actually good for our heart, and reduce inflammation that damages our bodies and leads to disease.

In order to get the right kinds of fats, stick with whole foods- and avoid processed foods. Look for the words "hydrogenated" and "partially hydrogenated" on the ingredient list of food labels. This is an indication of the presence of trans fats (even when the label indicates a "0" for trans fat).

Choose animal products (meat, dairy, eggs) that come from animals that are grass fed. The meat, eggs, and milk products from these animals are higher in the good fats, vitamins and minerals, and antioxidants, and lower in total and saturated fat.