Facts About Fats: The Good, The Bad, and the Essential

Ever wonder why cookies melt in your mouth, apple pies have a flaky crust, and French fries are crispy? The reasons are fats. The prevailing attitude toward the word “fat” is distasteful, disgusting, and quite frankly something most people wish to avoid. Unfortunately, the tale of fats in our society is extremely one-sided, and the fact that there is a large amount of good fats available for you may take some time to sink in.  The typical reasons why most medical professionals say that fat is bad has to do with the fact that certain fats that can lead to heart disease, obesity, diabetes, and even cancer. Most of the time however, these negative repercussions are the result of bad eating habits in which the WRONG types of fat are selected. Contrary to these bad fats, there are plenty of sources of good fats which provide the body a number of beneficial services. In addition to fats that are able to produce essential fatty acids (EFAs) that the body cannot synthesize on its own, fat plays an important role in facilitating the transport and absorption of fat-soluble vitamins around the blood. On top of these benefits, fats play a role in the protection of your organs, provide you with a rich source of energy, and help to maintain your body heat. In this article I will discuss the way in which fats are digested, the differences between a number of different types of fats, the sources of these fats, and other worries associated with high BAD fat intake.



How Fats Are Digested (Developed from the Princeton Review):

The story of fat begins at your mouth. Fats melt in your mouth and when it reaches the stomach, it is mixed with acid & mucus.  The mixture is sent to the small intestine and this “filling” stimulates cholecystokinin (CCK) release.  CKK stimulates the gallbladder to send bile into the duodenum (small intestine) and bile emulsifies (surrounds) the lipids forming micelles.  Lipase (an enzyme) hydrolyzes the triglycerides to monoglycerides (cutting down the fat into smaller pieces) & moves into epithelial cells via diffusion.  They are then converted back into triglycerides, which are packaged into chylomicrons, which enter lymphatic capillaries, lacteals.  These merge to form the larger lymphatic vessels which then empty into the thoracic duct.

The Best to Worst in Fats and What You Need to Know About Them

In most cases, the fats we eat we tend to think are bad, but which types of fats are really the bad ones? Fats from plants and seafood are the healthiest. Fats from animal sources are healthy in moderation and unhealthy when in excess. Hydrogenated products are the worst for you.



 Omega-3 Fatty Acids > Unsaturated Fats > Saturated Fats > Trans-Fats

Omega-3 Fatty Acids: As a building block of fats, fatty acids are necessary for the body to function. Although most of them can be synthesized by your body, there are a few that are essential for your body, but can only be derived from your diet. These “essential” fatty acids include linolenic (omega-3) and linoleic (omega-6) fatty acids. Studies have shown that omega-3 fatty acids reduce the risk of heart disease, decrease bad cholesterol, decrease total fats, fight inflammation, and induce the formation of healthy brain development/function. Both the omega-3 and omega-6 families are vital for the components of cell membranes and the production of highly active eicosanoids. Although much more present in the standard American Diet, omega-6 fatty acids are not as good as they sound. Anthropological research has shown that our ancestors used to have a diet that was 1:1 in the ratio of omega-3 to omega-6 fatty acids, but the ratio in the present day is closer to 1:16 favoring omega-6. Since omega-6 is found all over the place in the American diet, it is best to attempt to reduce our intake of omega-6 containing foods and focus on eating more omega-3 fatty acids, According to numerous experts in the present day, the ratio should be right around 2:1 favoring omega-6 fatty acids but keep in mind that you probably get way too much omega-6 currently anyway.

Omega-3 Fatty Acids Are Found In:

Ground flaxseeds, flaxseed oils, cold-water fish (salmon/tuna), canola oil, soybeans, walnuts, pumpkin seeds, wheat germ, omega-3 enriched eggs, fish oil, soy products (males beware), grass-fed beef, and grass-fed lamb.

Omega-6 Fatty Acids Are Found In:

Safflower oil, sunflower oil, corn oil, sesame oil, cottonseed oil, soybean, egg yolks, animal meats, processed foods, and soy products (males beware).



Unsaturated Fats: Monounsaturated fats are good for you as they decrease total fats and decrease LDL (bad) cholesterol with no effect on good cholesterol. Polyunsaturated fats are not as good for you as monounsaturated fats because it decreases HDL. It is still good for you however because it helps to decrease total cholesterol and decrease LDL.

Monounsaturated Fats Are Found In:

Olive Oil, Nuts, Peanut Butter (un-hydrogenated), hummus, wheat germ, canola oil, flaxseed oil, peanut oil, olives, cashews, peanuts, almonds, and avocados.

Polyunsaturated Fats Are Found In:

Safflower oil, soybean oil, corn oil, sesame seeds, sesame oil, and walnuts.

Saturated Fats: Saturated fats increase total cholesterol and increase LDL. They are solid at room temperature.

Saturated Fats Are Found In:

Dairy products (whole milk, butter, cheese, 2% milk, cream cheese, sour cream), beef, turkey, veal, cocoa-butter, chicken, cookies, crackers, lard, palm-kernel oil, coconut oil

Trans-Fats: The fats you need to be worried about. Hydrogenating unsaturated oil can cause it to become saturated and thus enter into the foods you shouldn’t put in your body. The advantage to hydrogenation is that the products can remain on the shelf in stores for a longer period of time while the cost of making the product is much cheaper. Trans-fats increase total fats, increase cholesterol, increase LDL, and decrease HDL. Trans fats have been shown to decrease the body’s ability to produce natural anti-inflammatory prostaglandins and also may hinder the body’s ability to metabolize the fats that you actually want in your body.

Tran-Fats Are Found In:

Hydrogenated or partially hydrogenated products, fried foods, donuts, pretzels, burgers, pies, muffins, chips, cakes, candy bars, margarine, shortening, and cottonseed oil.



Fat-Modified Foods

Be wary about foods that have very few calories or are low in fat. Many companies tend to replace the fat with substitutes that pass right through your body (olestra) so that you get the satisfaction of the taste without the consequences of the fat. As amazing as this sounds, there are a lot of side effects seen through use of foods with these modified ingredients and long-term studies have not been performed.

The Benefits of Fats in General:
Ferries vitamins A, D, E, and K, the fat-soluble vitamins into and around the body.Fats provide energy. Gram-for-gram they are twice as calorie-filled as carbohydrates or proteins.Fats are a vital component of the membrane of cells.Fats provide components of nerve endings and the myelin-sheath that allows for faster jumping of signals from node to node.Fats make hormones and quite often girls who are two lean without fats experience delayed puberty.Fats provide healthier skin and help to insulate/regulate body temperature.Fats hold your organs into place and provide a cushion so that large impacts can be sustained.
Closing Remarks:

As an interesting energy source, fats carry twice as many calories as carbohydrates or protein. As recent research suggests, this high-energy source is avoided by many athletes and this has shown to have detrimental effects to brain development. Remaining lean and thin should be done using the right types of fats, not by avoiding fats in general. Our body uses fats for a number of beneficial reasons but anything over-consumed can result in negative repercussions. Try balancing out your lifestyle by decreasing omega-6 containing foods and increasing omega-3 containing foods. Increase your metabolism by strength training and avoid foods that contain high amounts of saturated or trans-fats. Work hard to keep your body healthy and you’re the one who will reap the long-term health rewards.

Facts About Proteins – Different Types and Benefits

Have you ever wondered what type of protein is best for you? Have you ever wondered whether protein derived from specific meat sources like pork is better for you than from vegetables? Whether you are a body builder or an individual who hardly finds the time to get to the gym, protein is a necessary addition to everyone’s diet. Unlike the quick high off of carbohydrates, protein slowly releases energy in your body. A lot of women believe consuming protein will give them too much muscle, but this is not what really happens in most cases. Studies have shown that most women do not get enough protein and participate in ‘sarcopenia’ or muscle loss. Women on average lose a pound of muscle each year beginning at 25 so it is essential for women to try to keep their protein intake high. Less muscle slows down your metabolism and can result in the addition of unneeded extra pounds. In this article I will discuss the process of protein metabolism and information about the different types of proteins.

How Proteins Are Digested (Developed from the Princeton Review):

The story of protein does not begin at the mouth, but rather the stomach. The stomach mixes the protein with acid, mucus, & enzymes.  The resulting fluid is called chyme, and it is released into the duodenum & causes the epithelial cells to release CCK & secretin.  The gallbladder releases bile & the pancreas secretes a high pH solution of bicarbonate & digestive zymogens.  Polypeptides are broken down by proteases & then the brush border peptidases.  These are then actively transported into the intestinal epithelial via an apical symport system with sodium.  Once the concentration of amino acids gets high inside the cell, uniport basolateral movement occurs into nearby capillaries which result in flowing into the hepatic portal vein to the liver.  The liver stores or uses them for energy.

Whey Protein:

As a protein that has taken over the body-building market, why protein has become the standard or protein supplementation. It’s high biological value (approximately 95 for whey concentrate and 125 for whey isolate), is a good indicator of how the protein is effective in the human body, It has a high biological value because it has a high number of branched amino acids and the body is able to easily absorb it. It is a complete protein, meaning that it contains all of the essential amino acids. The creation of whey actually originated from the waste in the cheese-making process. When making cheese by curdling milk, the resulting fractions are curd and whey. Curd is used to make cheese and evaporating the water from whey can create concentrated whey product, now sold as why concentrate in stores everywhere. The downside to whey protein is that it contains a series of highly allergenic components that affect approximately <5% of the human population. The allergenic substances are ß-lactoglobulin, a-lactalbumin, and bovine serum albumin. Also, some of the whey products contain a level of cholesterol that is not advised.

Egg Protein:

Before the discovery of whey products, eggs used to be the gold-standard of protein products. The good thing about egg protein is that it has a high biological value but also has no fat or cholesterol. It contains all of the essential amino acids and has the highest net nitrogen utilization rating. Egg protein is made out of egg whites and does not contain lactose, ideal for those who are lactose intolerant. There are quite a few downsides to egg protein however, including the fact that the high sulfur content creates a lot of intestinal gas, which may not be pleasant for your loved ones. Also, egg protein is extremely allergenic, has an extremely unpleasant taste, and is quite expensive.

Casein Protein:

Milk is the largest source of this type of protein. This type is useful for people who want a steady flow of protein into their bloodstream. It is the slowest digesting protein because it forms a gooey substance in acidic and moist environments, putting your body into an anabolic state.

Soy Protein:

Most commonly seen in healthy weight shakes, soy protein is extremely beneficial to women, but can be undesirable for men. The reason is that soy protein promotes increased estrogen levels (derived from phytoestrogens), which for women is great, but for men it can actually start replacing your testosterone. This can decrease your sex drive and can decrease the qualities that make you “a manly man.” Other than that, soy protein, originating from soy beans, is free of fat, lactose, and cholesterol. It is absorbed faster than casein protein but slower than whey protein and contains saponins, phytosterols, and isoflavones, which battle cholesterol and promote you immune system. There are however some downsides to soy protein and they begin with its highly allergenic components. The more you eat, the more you get allergic. Unfermented soy can also hinder protein absorption and soy protein with phytates hinders calcium absorption.

Pea Protein and Rice Protein:

As proteins that are not commonly known, these three proteins can be manipulated into your diet in such a way that you can obtain quite a bit of protein. Rice protein originally has very little protein attributed to it, but when concentrated, it can become a mean supply of protein. When ground flour is made from wheat rice, the addition of water and enzymes can break down carbohydrates and individualize fibers. This can result in a non-allergenic substitute to the allergenic egg protein and can be digested easily into the human body. Even when compared to soy, rice protein can be absorbed by the body in a greater ratio. When correctly made, rice and pear protein gives a protein quality that is close to egg protein but without being allergenic. It also has a large amount of branching, rivaling the chain branching of whey.

Superfood Proteins: Hemp Seed, Spirulina, Chlorella.

Hemp seed protein on the other hand has most of its protein content deriving from the protein edestin. Edestin is a hypoallergenic protein easily metabolized and used by the body and can help the immune system by stimulating the creation of antibodies. It is a superfood that is doesn’t provide a significant amount of protein but is extremely good for the health of your immune system. Spirulina, another superfood, has an extremely high biological value of protein naturally. Although it is easily digested, it is extremely expensive, ranging all the way to $40 dollars per pound. Chlorella, similar to Spirulina, is a detoxifying protein that binds to the heavy metals. It is highly allergenic to 30% of the human population and runs up to an astounding $50 dollars per pound.

Meat, Poultry, and Fish Protein:

Meat protein contains all 8 essential amino acids but only 20% of the protein is useable by your body. Meat protein gives a lot of calories, can promote cancerous growth, and if it isn’t organic, can have antibiotics, added hormones, pesticides, and even contamination. Chicken and Turkey, as poultry protein, provides significantly more protein with less fat but also can be contaminated. When it comes to fish as a source or protein, I highly recommend it except for the fact that they can contain a large amount of poisonous mercury. Fish contain very little saturated fat and carbohydrates and gives quality protein.

Closing Remarks:

As you decide what protein is best for you, let me tell you that there is no ONE best protein. All of them have their own little advantage and all of them can help you out in some way. For those who are looking for what protein to have before a workout, try to take advantage of the proteins that promote the availability of your amino acids. This can be done using whey protein for your muscle development, and casein protein (milk) for sustained release of protein. If you are looking for a post-workout drink, look for a protein that is easily and quickly digestible, preferably whey isolate (more expensive that concentrate). For breakfast, or as a meal throughout the day try having egg protein and maybe a soy shake here or there. Milk’s casein protein works for a third of the day so drink milk before you sleep and your body will slowly be releasing protein into your bloodstream to build those muscles while you sleep. Good luck!