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THE "SKINNY" ON FATS

Triglycerides are the main form of fat in our bodies and in our diets. They provide us with energy, insulation, and protect our internal organs from damage. They also enable our bodies to metabolize proteins and carbohydrates more efficiently. Despite the many benefits triglycerides have, too much in our blood circulation can cause major health problems, such as heart disease. Knowing the right fats to eat can help reduce overall cholesterol levels and help us to maintain a healthy body. Triglycerides can be further divided into the following categories:

• Saturated fats - These are considered the most detrimental to your health. They usually are solid at room temperature and are derived from animal products and are found mostly in food from animals, like beef, veal, lamb, pork, lard, poultry fat, butter, cream, whole milk dairy products, cheeses, and from some plants, such as tropical oils. Tropical oils include coconut, palm kernel, and palm oils that are found in commercial cakes, cookies, and salty snack foods. Unlike other plant oils, these oils have a lot of saturated fatty acids. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat — it' s best to check package labels before purchasing these types of foods. When looking at their molecular structure, saturated fats contain the maximum number of hydrogen atoms (hence "saturated" with hydrogen atoms). Eating a diet high in these has been strongly correlated to heart disease.

• Monounsaturated fats - This type of lipid lowers "bad cholesterol", LDL, and leaves the "good cholesterol" HDL levels the same. These are usually liquid at room temperature. When looking at their molecular structure, there are two hydrogen atoms missing with a double bond between two carbon atoms replacing them. Monounsaturated fats include canola, olive and peanut oils, and avocados.

• Polyunsaturated fats - This type of fat tends to lower both LDL and HDL levels (remember - we want to keep high levels of HDL). These are liquid at room temperature and typically have more than two hydrogen atoms missing. Polyunsaturated fats include safflower, sesame, sunflower seeds, and many other nuts and seeds.

• Essential fatty acids - These must be obtained through your diet in order to maintain the architecture of cell membranes. They are also used as a component in the production of eicosanoids, a type of hormone used by the body to help regulate blood pressure, blood clot formation, brain function and immune function. These include omega-3, omega-6 and omega-9 fatty acids. Omega-9 is needed in such small doses and it is not usually necessary to supplement. In other words, you'll get enough from your diet. Omega 3 and 6 have been linked to lowering triglyceride levels. Common sources of essential fatty acids include vegetable oils, fish, grains, seeds, and vegetables. There are supplements of omega-6 (Evening Primrose Oil) and omega-3 (Flaxseed Oil) fatty acids available at pharmacies.

• Hydrogenated fats - During hydrogenation, hydrogen atoms are added back to polyunsaturated or monounsaturated fats to protect against rancidity from bacteria or air exposure. As a consequence, this process causes hydrogenated fats to become saturated fats. If a food label states the words partially hydrogenated oils among its first ingredients, that means that it contains a lot of trans-fatty acids and saturated fats.

• Trans-fatty acids - (TFA's) are formed during the process of making cooking oils, margarine, and shortening and are in commercially fried foods, baked goods, cookies, and crackers. Some are naturally found in small amounts in some animal products, such as beef, pork, lamb, and the butterfat in butter and milk. In studies, TFA's tend to raise our total blood cholesterol. TFA's also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. One study found that the four main sources of trans fatty acids in women's diets come from margarine, meat (beef, pork, or lamb), cookies, and white bread. At this time, TFA's are not listed on nutrition labels, but that will soon change. Although it might take a couple of years to begin seeing it, the Food and Drug Administration (FDA) is now asking food manufacturers to begin labeling TFA content. And some food manufacturers are announcing they are taking TFA's out of their food. South Africa will get there too - one day.

MARGARINE OR BUTTER??
Butter or Margarine - which one is better for my health? This debate is still as hot today as when it first arose. To determine which one is better for heart health, let's look at the fat content of both butter and margarine.

Butter - Saturated Fats and Cholesterol
Butter, which is an animal fat, contains both saturated fats and cholesterol – both of which increase blood cholesterol. Saturated fats can raise LDL cholesterol ("bad" cholesterol), which in turn raises total blood cholesterol. Naturally occurring cholesterol found in foods, normally has little effect on blood cholesterol in most people. But for some, even a little dietary cholesterol can cause an increase in blood cholesterol levels.

Margarine - Trans Fats or is it???
When margarine first landed in our fridges, it was loaded with trans fats. These trans fats were created through hydrogenation – the process used to solidify liquid vegetable oil making it 'spreadable'. These trans fats increase LDL cholesterol ("bad" cholesterol) and lower HDL cholesterol ("good" cholesterol).

Recently food manufacturers, and the general public, realised the negative health effects of trans fats. As a result, manufacturers have created non-hydrogenated margarine. Non-hydrogenated margarine contains no trans fat, and it's softer than the original margarine block.
Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil (saturated fats), to create a soft margarine that's trans fatty acid free.

Did you know? Butter contains naturally occurring trans fats, BUT these trans fats are good fats called Conjugated Linoleic Acid (CLA).

Conjugated Linoleic Acid (CLA)
The naturally-occurring trans fat conjugated linoleic acid (CLA) may offer some health benefits. Naturally found in beef, lamb and dairy products (full fat), conjugated linoleic acid has been studied for its potential role in weight loss and prevention of osteoporosis.

Not all trans fats are bad! Conjugated linoleic acid is a trans fat, though some researchers claim that it is not harmful in the same fashion as other trans fatty acids, but rather, is beneficial. Naturally found in meat and dairy products (full fat).
Studies on CLA in humans shows a tendency for reduced body fat particularly abdominal fat, changes in serum total lipids and decreased whole body glucose uptake. Other studies suggest that CLA may protect cells from oxidative damage by increasing glutathione (the bodies own antioxidant) levels.
Researchers from the University of Connecticut found that postmenopausal women with a higher dietary intake of conjugated linoleic acid had higher bone mineral density in the forearm, hip, lumbar spine and the whole body. Results of this study were published in the Journal of the American College of Nutrition in June 2005.

Unfortunately the effects of CLA in humans is still being researched and not enough is known about safely and toxicity levels yet. Therefore, stick with the naturally occurring CLA in food like butter rather than taking CLA supplements.

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