Fat Facts & falacies - the skinny on dietaty fats

Fat is probably the most contentious issue in nutrition...but are they as bad for us as we are led to believe? Are they really responsible for the often poor standard of health seen in the majority of the western world? Should we embrace the “low fat lifestyle”? The problem is that there is a huge amount of freely available information around, especially compared to pre-internet times, and much of it is a) out of date, b) incorrect, c) written by people with no formal training or qualifications or d) written using such technical language that for most of us it makes no sense!

In this article, I’d like to shed some light on the seemingly complicated and controversial world of fats so that you can make informed choices about which ones to eat and which ones to avoid.

Fats are classified according to their level of hydrogen content. All this actually means is that fats that said to be saturated are packed to the gunnels with hydrogen molecules and fats that are deemed unsaturated as missing some hydrogen molecules. The amount of hydrogen molecules present in a fat will dictate how a fat looks, tastes and when we eat it. Fat should make up around 20 - 30% of our daily food intake and very low fat diets are actually quite unhealthy as we need a daily dose of fat for our body’s to perform at their best. Very low fat diets are strongly linked to skin and hair problems, low birth weight babies, lowered testosterone levels in men, reduced brain function, impaired learning ability, lowered intelligence and eye problems.

Let’s take a look at the four main classifications of dietary fats…

1) Saturated fats - As mentioned before, these fats are saturated with hydrogen molecules which make them very sturdy structures – they are often solid at room temperature e.g. butter and lard. They are chemically inert which means they don’t react easily when exposed to heat, light, oxygen or chemicals. Saturated fats are found mostly in animal products i.e. beef and dairy (milk, cheese, butter) as well as palm oil and coconut oil and our bodies tend to use saturated fats for energy or energy storage. (Look down at your tummy - THAT’S saturated fat!!!)

Saturated fats are considered as the “bad boys” of the fat family but is this really the case? The worst thing we can say about saturated fats is they can make you fat if consumed in excess as they are very calorie dense. Being over fat is associated with a host of negative health concerns but it’s not the consumption of saturated fats that is the problem. Being over fat can be caused by over consumption of carbohydrates or even protein. Eating fat can make you fat and being fat can be a health problem but let’s not shoot the messenger! Some saturated fat in the diet is not just fine but is actually essential.

The body mostly uses saturated fat for energy and if it doesn’t need the energy it will store the fat around your body for later – often in places we’d prefer to be fat free like our stomachs, legs and bums. As mentioned previously, saturated fats are inert so they don’t undergo any chemical changes when we eat them. Saturated fats don’t clog your arteries, won’t cause heart attacks and are actually vital for mineral and vitamin absorption so putting butter on your Sunday roast vegetables means the veggies become even better for you! Saturated fats are ideal for cooking as they don’t turn rancid when heated (more on this later) and should make up around 30% of our daily fat consumption.

Speaking of saturated fats, how many of us have been told by “experts” to switch from butter to margarine to improve our health? This is a huge myth that I’d like to lay to rest right now. As we know, butter us made from cows’ milk. Very little is added so it’s safe to say that butter is a natural food. It consists mostly of saturated fat so is deemed by some as unhealthy but look closer at the alternative – margarine. Prior to the invention of refrigerators margarine didn’t exist. It was invented solely because butter doesn’t spread when cold. Margarine is a man-made food, more chemical than natural, often containing all sorts of additives like E numbers, emulsifiers, acidity regulators, colours, artificial flavours, stabilisers etc. It’s basically a chemistry set in a plastic pot. Butter on the other hand has no artificial ingredients, contains vitamins and minerals, is rich in CLA which is an “anti cancer” super-fat and also contains something called Wulzen Factor X which is a substance which prevents calcification of deposits in our arteries! So, in short, butter = good, margarine = bad.

Even the so-called wonder-margarines that promise improvements are heart health are no better for you than good old natural butter. Do like your grandparents did and eat butter in moderation – your heart and your taste buds will thank you for it! Incidentally, some cultures revere butter and actually prescribe it as a medicinal health food. It is given to soon-to-be mothers, growing children, the elderly and the sick as a cure all. Food for thought!

Here’s a little experiment to try which will hopefully show you that butter is best…buy some margarine and some butter. Leave them both out side by side on your kitchen worktop for a few days. After a while, you’ll see the butter discolours very slightly (the outer surface oxidises) but will pretty much stay unchanged. No fungus will grow on it (butter has anti microbial properties which can enhance gut health), it won’t go off and, except for maybe a few fly foot prints (!) it will be completely unchanged. The margarine however will most likely have begun to separate, discolour noticeably, have fungus and bacteria growing on it, begin to smell bad and actually go off. Don’t eat it! The butter will be quite safe for consumption but the margarine won’t do you any good at all.

2) Monounsaturated fats - This type of fat is missing some of its hydrogen molecules and has a single bend in its chemical chain. This means that, unlike saturated fat which is solid, straight and inert, monounsaturated fats are more reactive and liquid at room temperature. The body can use monounsaturated fats for energy but also for important chemical reactions in the body. They are good for our hearts, our hair and skin and our over all health.

This reactivity is good because we can use monounsaturated fats for a host of healthy processes in our bodies but this reactivity also means monounsaturated fats can “go bad” and cause us more harm than good if they are over-heated, exposed to too much light or oxygen or processed too aggressively. For example, the extraction method used when producing olive oil (the most common monounsaturated oil) can greatly affect its healthful properties. Extra virgin cold pressed olive oil is the Rolls Royce of oils. It comes from the first pressing of the olives (hence “extra virgin”) with out the application of heat (hence “cold pressed”) or solvents. This makes it very healthy. Anything other than extra virgin cold pressed olive oil may have been heated to high temperatures, had solvents used to increase oil yield and come from a second or third pressing of the olives. All these factors mean our once healthy olive oil is now no longer good for us and may, in fact, be very bad for.

To preserve the healthy characteristics of monounsaturated oils (e.g. olive oil) it is important not to over heat them (stir frying is okay, long cooking times/high temperatures however will damage the oil), stick to extra virgin cold pressed oils where possible and make sure oils are stored in an airtight dark glass container away from direct sunlight.

Olive oil is really best kept as a condiment and consumed raw but because it is only mildly reactive, it’s okay to cook with it but only for short periods/lower temperatures. Saturated fats are better suited for longer cooking times and higher temperatures as heat doesn’t affect them negatively. About 30% of our daily fat intake should be made up from monounsaturated fats.

3) Polyunsaturated fats - This type of oil (e.g. sunflower oil) has lots of missing hydrogen molecules and therefore lots of bends in its chemical chain making it very VERY reactive. These oils are so reactive that when we eat them they are used almost exclusively for reactions in our bodies and very rarely for energy. Polyunsaturated fats are sometimes described as “Essential Fatty Acids” or EFAs for short. They are often sold as supplements and are vital for the health of our hearts, nervous systems, joints and brains – in fat pretty much the entire body will benefit from regular consumption of EFA. The reason polyunsaturated oils are considered so healthy is because of all the fats, they are the most reactive. No sooner have we eaten them they are whizzing around our bodies doing a myriad of useful functions. However, this reactivity is a double edged sword. Polyunsaturated fats are very easily damaged by heat, light and oxygen and should NEVER be heated. Heating polyunsaturated fats creates Trans Fats which are the true “bad boy” of the fat gang (more about these in a moment). They should be consumed raw, in their cold pressed extra virgin form only and stored in a dark glass airtight bottle. They have a life span of around 4-8 weeks so should not be stored (even correctly) for longer than this to preserve their healthful properties.

As a side note – EFA are excellent anti-inflammatories. They can reduce the pain of some arthritic conditions very effectively. Cod liver oil has long been associated with healthy joints and is a great example of polyunsaturated oils doing an essential job. Around 30 – 40 % of our daily fat intake should be made up of polyunsaturated fats.

4) Trans fats - These nasty little critters are responsible for pretty much everything that saturated fats are wrongly blamed for. From heart disease to clogged arteries to the weak economy and global warming - it’s not saturated fats at fault but trans fats. (Okay – maybe the last two aren’t down to trans fats but it would be handy if we could blame them on something!)

Trans fats are “bent” unsaturated fats which have been straightened out artificially which causes great confusion in our body’s cells. In chemistry, shape matters. Square pegs fit into square holes, round pegs into round holes. Trans fats are treated by the body as one thing when in fact they are something completely different. They end up going places they shouldn’t and block other dietary fats from doing their job. It’s as though a square peg has been jammed into a round hole and this means other fats consumed a) can’t do their healthy job and b) are now surplus to requirements and more likely to be stored around our middles.

Trans fats should be avoided at all costs. They’re not hard to dodge if you follow these simple guidelines…

Don’t cook with polyunsaturated fats – use saturated fat or monounsaturated oils instead
Avoid overheating monounsaturated fats – they do rancid easily
Cut down on processed and takeaway foods – they often contain “hidden” trans fats
Switch back to butter from margarine – there are no trans fats in butter!
Avoid any food which has the word “hydrogenated” or “partially hydrogenated” listed on it’s ingredients
Cut back on shop-bought pies and pastries – home made is best
Keep your oils in dark glass airtight bottles
Only buy extra virgin cold pressed oils.

So – to recap…never never NEVER (!!!) cook with polyunsaturated fats! Remember – saturated fats e.g. butter and lard are great for all types of cooking, monounsaturated fats e.g. olive oil are okay for short cooking times/lower temperatures but polyunsaturated fats, whilst healthy if consumed raw, are turned into trans fats at even low temperatures so don’t cook with them at all.

I hope from this you can see that not all fats are bad and that some are even very good for us so enjoy your fats (in moderation of course!) and could someone pass me the butter dish please?!

Osteoporosis - what is it and how to avoid it

Osteoporosis is a condition which causes bone mass to deteriorate drastically and often results in an increase risk of bone fracture. It’s a condition which primarily effects women but is not unheard of in men. Basically, bone breakdown (caused by cells called Osteoclasts) happens faster than the body can repair (using cells called Osteoblasts) which results in a weakening of the skeleton especially in areas where cancellous (honey comb like) bone is found – the spine, the hips and the wrists. The areas that are affected by Osteoporosis are ironically the most likely the ones that would suffer a fracture if you were to fall over. If you were to fall forwards you might break a wrist, sideways you might break a hip, or backwards you might fracture your spine. As with many chronic diseases, prevention is better than cure so in this article I’ll outline strategies for reducing the likelihood of developing this debilitating disease and will help you to develop a strong, healthy skeleton.
Osteoporosis can be caused by any number of factors including - advanced age, gender (females are more likely to develop it than males), poor nutrition, exercise habits, family history, sedentary life style, exposure to sunlight, race, (Caucasians/Asians are more likely to develop Osteoporosis than Afro/Caribbean people) chronic smoking, menstrual irregularities and premature menopause. Obviously some of these factors are beyond our control but lifestyle, diet and exercise aren’t so I’ll focus on the positive action you can take to reduce your risk of suffering Osteoporotic fractures.

1) Diet - you are what you eat. This is a vital piece of nutritional information which if more people understood there would be so much less nutrition related chronic disease. Everything we eat either becomes part of us or passes through our bodies and because of this, it is vital we consume the correct types of foods which provide all the necessary nutrients so our bodies can operate correctly. Some foods (basically sugar laden junk foods) rob the body of nutrients rather than provide them so the first dietary step we should be consider is to cut down on the amount of junk foods being consumed and increase the amount of “real” foods. Once the anti-foods have been removed, we can focus on consuming food which will enhance health and not detract from it. For bone manufacture to occur, it is essential that adequate amounts of the mineral Calcium are consumed.

Calcium is essential for lots of reasons - without it our muscles (including our hearts) wont function. Because of this, anytime the diet is low in Calcium, the body will dip into its stores (our bones) to take what it needs to keep our bodies running smoothly. About 99% of our bodies Calcium is found in our bones, and the remaining 1% is in our blood. The body will do everything it can to maintain that 1% - even if it is to the detriment of bone mass. By ensuring there is adequate Calcium in the diet, we ensure this scenario is much less likely to happen.

The recommended daily amount for Calcium consumption is 1000mg a day and 1500 mg where there is an increased risk of developing Osteoporosis or the condition has already been diagnosed. Calcium can be supplemented but it’s always better to try and consume as much natural food as possible to avoid having to pump ourselves full of pills. Foods which contain large amounts of Calcium include dairy i.e. milk, cheese, cottage cheese and yogurt, sardines and other soft boned fish, bread, baked beans and enriched breakfast cereals.

Calcium absorption is dependent on adequate amounts of vitamin D. We get most of our vitamin D from sunshine but we can also acquire it from such foods like oily fish, nuts, eggs and unprocessed plant oils. Increasing Calcium consumption without sufficient vitamin D will reduce the amount of Calcium which can be utilized by the body. Make sure your diet is rich in both, and the risk of developing Osteoporosis should reduce significantly.

2) Exercise - use it or lose it! Our bodies have an amazing ability to adapt to stress and exercise is a form of stress. When we exercise, we set alarm bells ringing which cause our bodies to make adaptations so that, the next time we are exposed to a similar amount or intensity of exercise, we are better equipped to deal with what is being demanded of us. In addition to our hearts, lungs and muscles, our bones also undergo positive adaptations to the stresses put through them.

When we exercise, especially weight bearing and weight lifting activities, our muscles are called upon to perform work. Our muscles are attached to our bones via connective tissue called tendons. The force our muscles produce is transmitted to our bones via these tendons which allow us to move and overcome resistance. Our bones respond to this stress by producing Osteoblasts (the bone building cells) and laying down new bone material which results in greater bone mass. If the bones are not exposed to weight lifting/bearing activities, they will become weaker and less dense – hence “use it or lose it”.

The best forms of exercise for the prevention and control of Osteoporosis are ones where a significant load is put though the skeleton. These include weight training and activities performed in the standing position e.g. running and walking (so called weight bearing activities). Exercise where bodyweight is supported externally e.g. swimming and where there is little or no skeletal loading e.g. Yoga/Pilates have a minimal effect at best on bone mass. A well rounded resistance training programme that stresses the major joints/bones of the body plus some weight bearing cardiovascular work will ensure the skeleton is being stressed appropriately which should result in increased bone mass. Exercises such as squats, dead lifts and standing presses are all excellent at putting load through the entire skeletal system resulting in positive adaptations to exercise.

NB. It should be noted however, where Osteoporosis has been diagnosed, high impact activities such as running are not recommended due to the increased risk of fracture and low impact activities combined with an appropriate resistance training programme would be more appropriate in this case.

3) Lifestyle factors - the other 164 hours a week! So, diet wise, we’re getting plenty of Calcium and vitamin D and minimizing our consumption of “nutrient robbing” highly processed food. Were hitting the gym 2-3 times a week and doing plenty of walking or jogging as appropriate. What about the rest of the week? It’s quite possible to undo all of that good by making a few not-so-great lifestyle choices.

In this last section, I’ll outline some of the things which might, despite your best efforts, negate your diet and exercise and increase the risk of lowering your bone mass.

Smoking – chronic cigarette smoking lowers Oestrogen levels in women and Oestrogen is one of the most vital hormones responsible for controlling female bone mass. Long term female smokers often suffer from a premature menopause which can hasten the onset of Osteoporosis. Testosterone levels in men are also adversely affected by smoking so the take home message is that if you treasure your bone health, then quit the cigarettes sooner rather than later.

Low bodyweight – being too thin can also have a detrimental effect on bone mass. Being very lean (>10% in females) can cause a significant drop in Oestrogen levels again resulting in lowered bone mass. It is not uncommon for very lean women e.g. competitive athletes, to suffer amenorrhea (absence of reproductive cycle) and dysmenorrhoea (irregular reproductive cycles) both of which can adversely affect Oestrogen levels. Additionally, being of low scale weight also means that a lighter person puts less stress through their skeleton during their daily activities which will, in turn, not increase in mass as readily as the skeleton of a heavier person. Increased body mass is one of the reasons men tend not to suffer Osteoporosis as often as women as they generally have a greater BMI (Body Mass Index).

Carbonated drinks – to counteract the acidic effect of carbonated drinks, the body will use Calcium as a buffer and this Calcium often comes from the bones. Carbonated drinks (including sparkling water) contain harmful ingredients which need to be neutralized to maintain even blood ph levels (ph levels refer to the degree of acidity versus alkalinity) and thus valuable Calcium is used up, leaving the bones vulnerable. If you do enjoy carbonated beverages, make sure they make up only a very small amount of your daily fluid intake and you are particularly vigilant in making sure you consume adequate dietary Calcium.

Sedentary lifestyle – as mentioned in the exercise part of this article, the body adapts to the stresses put through it. No stress = no adaptation. If our bodies are not exposed to weight bearing loads, the bones will weaken. You may have seen astronauts who have been in space for a long time returning to earth with very weak and fragile bones. This is because during their stay in space, their bodies were not being exposed to gravity and therefore very little stress. As a result they developed a form of Osteoporosis. It is vital we expose our bodies to weight bearing activities on a regular basis if we hope to maintain bone mass. Exercise IS beneficial (and vital) but additional weight bearing activities will greatly add to the overall effect. Where possible incorporate additional physical activities into your day…walk instead of ride, stand instead of sit, take the stairs rather than the elevator, and carry things that you might normally move by easier methods. Every time we apply an external load to our skeletons, our bodies will respond by making our bones stronger, or at the very least maintaining our bone mass.

Osteoporosis is a serious medical condition which, sadly for many, is only diagnosed after an Osteoporotic fracture has occurred. Prevention is better than cure so follow theses guidelines to minimize your risks.

Finally, do you know why, as we age, we tend to get shorter? Yep – Osteoporosis. The spine looses mass and collapses in on its self which will often manifest as a “Dowagers hump” (a pronounced hunch on the upper portion of the spine). I don’t know about you, but I don’t want to be a little and old. I want to be a tall, straight backed old man!!!

Patrick Dale

http://www.solar-fitness.com/

Note – this article is intended for entertainment only and is not intended to replace the advice of a medical professional. If you are in any doubt about Osteoporosis or need any further information, please contact your professional health advisor.