The basic nutrients for human health include proteins, fats, and carbohydrates. Regarding dietary fats, recent articles indicate fats can increase obesity and cause heart disease. Yet, fats are necessary for our bodies to survive. How are we supposed to know what's "good" and what's "bad"? And with carbohydrates, the same question exists. Luckily, we do have long-standing wisdom just about everyone can follow for better health. Read on to learn to love fats & enjoy most carbs without worrying about your health with every bite.

Why We Need Fats In Our Diet

Fats are a high-energy fuel source and a necessary macronutrient for all of us. Our very cells are made of fat. They satisfy hunger, help sustain energy for longer periods of time, and serve as our go-to fuel when exercising for longer periods of time. Fats help keep us warm and help increase the bioavailability or absorption of fat soluble vitamins. The daily recommended intake of fat is roughly 30% of your caloric intake. People don't eat adequate amounts of fat tend to get very hungry throughout the day.

Three Types of Fats, Different Health Effects

Unsaturated fat

This is typically considered the healthiest of the three types of fats as it provides health benefits such as lowering cholesterol, strengthening cell membranes, and facilitating storage of vitamins A, D, E, and K. Unsaturated fats are liquid at room temperature; the best source comes from plants such as avocado oil or olive oil. Another good oil choice is safflower oil.

Saturated fat

This fat may be associated with negative health effects, but newer research is casting doubt on this. Several large studies have been conducted including one looking at info from over 340,000 patients. The data did not show a connection between eating more saturated fat and cardiovascular disease risk. Most importantly, a balanced intake of fat is best. Too much of this type of dietary fat may have a negative effect on cholesterol and can contribute to cell membrane deterioration. Most saturated fats come from animal sources and are solid at room temperature. One plant-based saturated fat is coconut. It has a variety of health benefits and is useful in many types of cooking.

Trans fat

Otherwise known as trans fatty acids, this is the fat you want to keep out of your diet. On a food label, trans fats go by many names including "hydrogenated" or "partially hydrogenated." The common dietary sources include cakes, cookies, crackers, margarine, fried foods (including potato chips), popcorn, and shortening. In the United States, companies don't have to label the amount of trans fat present in their food item unless it contains more than 0.5 grams of trans fat. Therefore, some products with 0 grams of trans fat on the label may not be strictly true. Please note this information applies to artificial trans fats, not naturally occurring trans fats found in some animal products. Current research has not shown naturally-occurring trans fats are dangerous.

To learn more about these fats visit the Eat for Health website: https://www.eatforhealth.gov.au/food-essentials/fat-salt-sugars-and-alcohol/fat

What About Essential Fatty Acids (EFAs)?

Omega-6 and omega-3 fatty acids are polyunsaturated fatty acids, meaning they contain a unique chemical structure. When it comes to your health, EFAs are absolutely essential to a number of functions in the body. These fatty acids are only available through the diet as humans lack the enzymes needed to make these fats. EFAs play a crucial role in fetal brain development, provide protective benefits for the heart and nerve tissue as we age, and reduce inflammation. They are found in fish, grass-fed meats, walnuts, and flaxseed among other foods.

And What About Carbs?

Carbohydrates are another essential macronutrient. In the body, carbs are converted into different sugars, making them a necessary fuel source. For example, glycogen is the fuel used by muscles during intense exercise. Glucose is the fuel source for the brain. Fruits, vegetables, and legumes are sources of carbohydrates that provide necessary vitamins and minerals. Whole grains such as oats, whole wheat, and barley also contain carbs. In addition, the food source of your carbohydrates and how it acts in the body is also important.

There are also three different types of carbohydrates:

• Simple: These sugars are easily absorbed by the body and raise blood sugar quickly. They are found in dairy, fruits, some vegetables, and many processed foods.  This is what contributes to the "crash" feeling you get sometimes after snacks and meals. These are the carbs you want to minimize as much as possible from your diet for optimal health.
• Starch: These sugars are considered complex carbohydrates and raise blood sugar more slowly. Beans/legumes, potatoes, and whole grains such as breads and pasta are foods that contain starches. This is the primary carbohydrate from foods in a well-balanced diet.
• Fiber: This is an undigestable form of carbohydrate increases satiety after eating, helps maintain healthy bowel movements, and is critical to a healthy gut microbiome. The U.S. Department of Agriculture recommends a minimum of 25 grams of fiber a day for heart health.

Nutrition Tips

For a healthy diet, include a rainbow of fruits and veggies on your plate. According to MyPlate, a full half your plate should be vegetables and fruit. Also add in a source of healthy fat (avocado, extra virgin olive oil, coconut oil, etc), a lean protein, and a complex carb (sweet potato with skin, buckwheat, brown rice, sourdough, etc). Most importantly, eat foods which are nutrient-dense and taste good to you.

If you are unsure of how to plan the best diet for you, one that provides all that you need and that you enjoy eating, consider working with someone trained in this area. A holistic practitioner can serve as an excellent health care partner to help you navigate the nutrition and food journey. Dr. Blandford offers a free 15-minute consultation for those who are interested in learning more about her practice. She has a nutritional consultation in addition to naturopathic medicine visits.

Resources

1. AskUSDA: U.S. Department of Agriculture. "How much (dietary) fiber should I eat?" https://ask.usda.gov/s/article/How-much-dietary-fiber-should-I-eat
2. Dhaka, V., Gulia, N., Ahlawat, K. S., & Khatkar, B. S. (2011). Trans fats-sources, health risks and alternative approach - A review. Journal of food science and technology, 48(5), 534–541. https://doi.org/10.1007/s13197-010-0225-8
3. Kassem Makki, Edward C. Deehan, Jens Walter, Fredrik Bäckhed. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe, 23(6), 705-715. https://doi.org/10.1016/j.chom.2018.05.012
4. Mayo Clinic: "Dietary Fat." https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
5. MyPlate: U.S Department of Agriculture. "What is MyPlate?" https://www.myplate.gov/eat-healthy/what-is-myplate
6. Oregon State University Nutrition Glossary: "Fatty Acids" https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
7. Schwab, U., Lauritzen, L., Tholstrup, T., Haldorssoni, T., Riserus, U., Uusitupa, M., & Becker, W. (2014). Effect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 diabetes, cardiovascular diseases, and cancer: a systematic review. Food & nutrition research, 58, 10.3402/fnr.v58.25145. https://doi.org/10.3402/fnr.v58.25145
8. Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. The American journal of clinical nutrition, 91(3), 535–546. https://doi.org/10.3945/ajcn.2009.27725
9. Washington State University: "Nutrition Basics" https://mynutrition.wsu.edu/nutrition-basics