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Nutritionists recommend a daily balance of protein, carbohydrate and fat. But of these three nutrients, fat remains the least understood. Everyone knows that proteins build muscle and other tissues and carbohydrates are burned for energy to fuel the body. But what about fat? What is fat good for? Many people are aware of how fats (the wrong fats) clog arteries, leading to heart disease and thus, develop and unhealthy fear of fat. What they don't know is that fat is used in every cell of the body for many very important jobs.Basic NeedsFat is just as important as proteins and carbohydrates for good health. We need at least 20 grams (four teaspoons) of fat per day. In fact, fat deficiencies can cause or worsen many conditions that plague modern society. ADHD, Asthma, diabetes, multiple sclerosis, Alzheimer's, and even cancer have been linked to fat deficiencies. Every cell of your body needs fat. Each cell of our bodies is encased in a cell wall made up of a fat layer sandwiched between two protein layers. This fat layer regulates how nutrients and waste products pass in and out of the cell, a process essential to good health. As your body makes cells every day, you must provide a steady supply of fat (building blocks) every day.Saturated vs Unsaturated FatYou may have heard the terms saturated and unsaturated fat. This simply refers to the structure of the fat. All fats contain long chains of carbon atoms. These carbon atoms may be linked together by either a single or a double bond as represented in the diagram to the right. Unsaturated fats have one or more double bonds that give them chemical properties that are very useful to the body. It is an oversimplification to say unsaturated fats are the good fats and saturated are the bad fats, but there is some truth to it; the body uses the curved structure of unsaturated fats to form pathways in and out of cells and to transmit electric impulses. Fats with double bonds in a “cis” formation, as shown in the diagram below, are curved. The body cannot properly deal with the straight structure of fats which allows them to build up. Fats with single bonds and double bonds in a “trans” formation are straight. Trans-fatty acids have straightened double bonds and thus act like saturated fat.In many nutritional fats, double bonds form at intervals of three. Omega-3 oils, which are healthy unsaturated oils, are simply oils that contain a double bond after the 3rd carbon atom. Omega-6 oils contain a double bond after the 6th carbon atom. A healthy diet should contain a balance of both omega-3 and omega-6 oils.The body needs many fats both saturated and unsaturated to work properly. But the body does not receive all fats in the forms that are needed and must build its own fats out of fat in the diet. Unsaturated fats are built using enzymes to shorten or lengthen fat chains and put double bonds in the right place. Saturated fats, like those that protect your skin, are also manufactured. The body, however, cannot make a double bond in the omega-3 position. Omega-3 oils must be consumed in the diet, which is why they are called essential fatty acids.Telling “Good” fat from “Bad”The simple rule for rating fats is: fats that are liquid at room temperature are more unsaturated than fats that are solid at room temperature. The lower the temperature that a fat becomes solid, the less saturated it is. Cod liver oil is liquid even when refrigerated, so must contain a substantial percentage of unsaturated fats. Consider, however, beef tallow (lard) and shortening which are solid at room temperature and thus saturated fats. Shortening, manufactured by hydrogenating plant fats, may have started out as healthy oil but hydrogenation (adding hydrogen) removes the double bonds creating saturated fat. This is done to improve shelf life not improve health. Many junk food items contain shortening labelled as hydrogenated or partially-hydrogenated oil. Common sense tells us that nature has provided us with the means to digest fats also created by nature. In fact, our bodies produce enzymes specifically designed to break down specific fats. The hydrogenation process removes the double bonds that our body needs. It also may make the fat unrecognizable to the body like trans-fatty acids. Ironically, because the body cannot readily use saturated and trans-fatty acids, the typical junk food consumer, with his/her diet full of fat, may actually be deficient in fat! Some believe that this deficiency may lead to fat cravings, thus creating a vicious cycle of eating more and more of the wrong fats, ultimately leading to poor health and/or obesity. The Good NewsThe good news is we know the difference between the good fats and the bad fats. And what makes it even better is that the good fats can be found at your local supermarket where they have been waiting to be re-discovered. Fish, especially the darker fishes like salmon, contain two important omega-3 oils, EPA and DHA. These fats are essential to the body, which is why they are called essential fatty acids (EFAs). Fish also contains vitamins A, D, and K which are fats themselves required for proper nerve function and eyesight. For those who don't eat fish, flaxseed oil supplies an abundance of EFAs. Olive oil is excellent for salads and cooking. It contains several fats including oleic acid, a monounsaturated fat that has been hailed as an artery cleanser that over time actually reverses arteriosclerosis (fats collecting and clogging arteries) and restores flexibility to arteries. Other oils, such as sunflower, soy, safflower, etc. should be used in moderation as they contain far more omega-6 than omega-3 oil and thus a healthy balance is harder to maintain.Many vegetables, including spinach, yams and garlic, contain small amounts of "good" fats. Seeds and nuts contain substantial amounts of fats. Nuts (except peanuts which are not really nuts) contain healthy monounsaturated oils and vitamin E. Seeds and nuts (in moderation as they are high in calories) should be part of every healthy diet. Avoiding "bad" fat remains difficult where every checkout counter displays candy and where advertising promotes the satisfying virtues of junk food. But, be reminded that good fats are tasty, too. Just one tablespoon of ground flaxseed sprinkled on your cereal or low fat yogurt has 2 grams of EFAs and a delicious nutty flavour. Questions to ConsiderAnswer the following questions on a separate sheet of paper.According to this article, how much fat do we need to consume per day? What health conditions can be worsened with a fat deficiency?Describe saturated and unsaturated fats. Which ones are better for your body and why?What is the difference between an Omega-3 fatty acid (oil) and an Omega-6 fatty acid (oil)?Why are Omega-3 fatty acids considered to be essential fatty acids?What is the general rule of telling a “good” fat from a “bad” fat?What is hydrogenation and what is it done for? How is it bad for our body?Explain how someone who eats a lot of junk food which is high in fat can actually be deficient in fat and what cycle this creates.Give some examples of foods that contain “good” fats and describe what they contain. ................
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