In my recent post on the macronutrients one of my readers asked the question “how much is too much?” when it comes to these nutrients.  Today I am going to answer that very question and discuss how much of each macronutrient you should consume.

HOW MUCH CARBOHYDRATES, FAT AND PROTEIN SHOULD YOU CONSUME?

After doing some research I quickly found that there is no concrete answer when it comes to macronutrient consumption.  Some sources suggest going for a high carbohydrate approach.  Others suggest getting the majority of your calories from protein.  Contrastingly, some people believe a high fat diets is the way forward.  Others propose that you should get an equal amount of calories from all three macronutrients.

So which suggestion is correct?  Potentially all of them.  Your body needs good levels of all three macronutrients to function properly.  However, the exact proportions will vary depending on your fitness goals and activity levels.  The list below contains a summary of the different macronutrient calorie proportions you can go for depending on your fitness goals:

1) EQUAL CALORIES FROM ALL MACRONUTRIENTS (33.3% Carbohydrates, 33.3% Fats and 33.3% Proteins):- If your lifestyle involves regular physical activity but nothing too extreme then this is probably the best choice for you.  The carbohydrates will provide you with the energy and vitamins you need, the fats will help keep your body running smoothly and the protein will ensure that your body can maintain and repair existing cells whilst also producing new ones where needed.

2) HIGH CARBOHYDRATE (60%-70% Carbohydrates, 15%-20% Fats and 15-20% Proteins):- If you do a lot of cardiovascular exercise such as cycling or jogging then you may want to increase the proportion of carbohydrate calories you consume.  Carbohydrates are your body’s preferred energy source and will give you the energy you need to perform high levels of physical activity.

3) HIGH PROTEIN (15%-20% Carbohydrates, 60%-70% Protein and 15%-20% Fats):- If you are looking to gain muscle mass and are lifting weights on a regular basis you might want to up your protein intake.  Protein is responsible for building, maintaining and repairing all your body’s cells including the muscles.  When you lift weights you effectively tear your muscles in a controlled way.  The amino acids in protein are then used to repair the muscles making them grow back stronger and larger than before.

4) HIGH FAT (15%-20% Carbohydrates, 15%-20% Protein and 60%-70% Fats):- If you want to  reduce your body fat levels then surprisingly eating a high proportion of fat calories can help.  Eating a diet high in fat forces your body to use fat stores (instead of glucose) for energy.  Using body fat for energy is less efficient than using readily available blood glucose which means the entire process burns more calories.

HOW MUCH IS TOO MUCH?

You might now be thinking that can consume any amount of each macronutrient depending on your fitness goals.  Unfortunately, this is not correct.  Whilst it is OK to consume a higher proportion of one macronutrient, your overall diet still needs to contain all three.  Otherwise you will be missing out on key health benefits and putting your body at risk.

On top of this, whilst it is OK to go high fat or high protein this does not mean you can eat unlimited amounts of these macronutrients.  Your total consumptions needs to be within the limits of your metabolism.  In simple terms your metabolism is comprised of three parts:
- 1) Basal Metabolic Rate (BMR):- The amount of calories your body uses to function properly and keep you alive.
- 2) Physical Activity:- The amount of calories your body uses to perform any physical activity.
- 3) Thermic Effect of Food:- The amount of calories your body uses to digest food.

Whilst you can boost your metabolism through good diet and exercise choices, the impact of this boost is limited.  Overall, you need to work out the number of calories your body burns each day (a BMR calculator is a good starting point) and then base your macronutrient intake on this.  So if you determine that your overall metabolism is 2000 calories per day then the following rules will apply to each of the macronutrient intakes:
- 1) Equal calories from all Macronutrients:- 666 calories (167g) from carbohydrates, 666 calories (167g) from protein and 666 calories (74g) from fat.
- 2) High Carbohydrate:- 1200-1400 calories (300g-350g) from carbohydrates, 300-400 calories (75g-100g) from protein and 300-400 calories (33g-44g) from fats.
- 3) High Protein:- 300-400 calories (75g-100g) from carbohydrates, 1200-1400 calories (300g-350g) from protein and 300-400 calories (33g-44g) from fats.
- 4) High Fat:- 300-400 calories (75g-100g) from carbohydrates, 300-400 calories (75g-100g) from protein and 1200-1400 calories (133g-156g) from fats.

WHAT ABOUT FIBRE?

When it comes to fibre the consumption rules change.  Your body’s fibre requirements are generally flat and not affected by changes to your activity levels or lifestyle.  Fibre also contains zero calories which means consumption of this macronutrient is not constrained by your metabolism.  However, despite these differences you can still consume too much fibre.  There are various suggestions on how much fibre is too much but my recommendation would be too make sure that you keep your consumption under 50g per day.

SUMMARY

As you can see the answer to the question “how much of each macronutrient should you consume?” is not a straightforward one.  However, if you follow the advice given in this article you can ensure that you are not getting too much.  So in summary when it comes to the macronutrients you need to:
- Consider your macronutrient proportions (equal amounts, high carbohydrate, high protein, high fat).
- Make sure your diet contains all three macronutrients.
- Make sure your total macronutrient calories are within the limits of your metabolism.
- Make sure your fibre intake is below 50g per day.

One of the best ways to achieve this is to choose natural carbohydrates, natural proteins and natural dietary fats over processed foods.  Not only do natural foods generally contain a mixture of all three macronutrients but they are also one of the best sources of important vitamins and minerals.

Now I want to hear your thoughts.  Are there any better ways to determine if you are getting too much of any of the macronutrients?  Do you agree with my recommendations?  Leave a comment and let me know.

Sources:
Win Your Nutrition Battle By Using Macronutrient Formulas (FatBoy2FitBoy.com)
High Fat (Anabolic Diet) (Impulse Adventure)

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Now that you have learnt all about the macronutrients it’s time to start using that information and including them in your meals.  Done For You Fat Loss Meal Plans makes this task a lot easier by telling you what to eat, how much to eat and how to cook it.

Related Posts

• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• November 7, 2009 -- What is Saturated Fat? (16)
• October 29, 2009 -- What is Dietary Fat? (33)
• July 18, 2009 -- 6 Top Dietary Sources of Protein (20)

Over the last few months I have been covering the macronutrients in great detail.  I have discussed what each of them do, the health benefits they provide, the possible drawbacks of consuming too much and some of the top food sources for each.  Today I am going to bring all this information together and tell you everything you need to know about macronturients.

WHAT ARE THE MACRONUTRIENTS?

The macronutrients are the three main nutrients your body needs need to survive.  Your body needs each macronutrient in relatively large quantities to function properly.  So what are the three macronutrients?:
– Carbohydrates (including the indigestible carbohydrate – fibre).
- Dietary Fat.
- Protein.

CARBOHYDRATES

What Are Carbohydrates?

Carbohydrates are your body’s preferred energy source.  They are made from a combination of carbon, hydrogen and oxygen.  If they are not needed immediately carbohydrates can be stored by your body in the form of glycogen or body fat.

Simple Carbohydrates vs Complex Carbohydrates

Carbohydrates can be either simple or complex depending on the number of sugars they contain.  Simple carbohydrates contain one (monosaccharides) or two (disaccharides) sugars.  Complex carbohydrates contain three or more sugars.  Those that contain between three and ten sugars are referred to as oligosaccharides whilst those that contain more are referred to as polysaccharides.

Which Carbohydrates Are Best?

When choosing carbohydrates there are a number of tips that I normally follow to ensure that I am getting those of the highest quality:
- Choose Natural Carbohydrates.
- Go for High Fibre Carbohydrates.
- Go for Vitamin Rich Carbohydrates.
- Use the Glycemic Index (GI).
- Watch the Total Calories.

Which Foods Are Good Carbohydrate Sources?

There are many foods that match all the criteria discussed above.  Below are seven of my favourites:
– Apples.
- Bananas.
- Bell Peppers.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

Do Carbohydrates Have Any Additional Benefits?

Carbohydrates are not just a fantastic energy source for your body. They also supply your body with the following key nutrients (provided you choose the right ones):
- Fibre (which aids proper digestion and supports a healthy bowel).
- Phytonutrients (which protect your body from bacteria and free radicals).
- Vitamins (which support your body with many vital functions).

Do Carbohydrates Have Any Negative Side Effects?

Whilst carbohydrates are your body’s preferred energy source there are a number of negative side effects associated with consuming too much.  These include:
- Fluctuating Energy Levels.
- Permanent Organ Damage.
- Poor Appetite Control.
- Type 2 Diabetes.
- Weight Gain.

FIBRE

What Is Fibre?

Fibre (also known as cellulose) is an indigestible complex carbohydrate that comes from plant cell walls.  It cannot be sourced from animal products.  Fibre is a unique type of carbohydrate because it contains zero calories, zero vitamins and cannot be digested.  Therefore, it does not provide your body with any energy or nutrients.  Despite this fibre is still required in relatively large quantities for good health.

Insoluble Fibre vs Soluble Fibre

There are two types of fibre; insoluble and soluble.  Insoluble fibre absorbs water in your intestine to form a bulky mass which then helps clear waste materials from your digestive tract.  Soluble fibre dissolves in the water in your intestine to form a thick gel which then holds food in your digestive tract for longer.

Which Foods Are Good Fibre Sources?

Grains and wholemeal products are the richest sources of insoluble fibre.  The list below contains some of the best insoluble fibre foods:
- Bran Flakes (10g of fibre per 100g).
- Brown Rice (1.8g of fibre per 100g).
- Wholemeal Bread (6.3g of fibre per 100g).
- Wholemeal Spaghetti (8.4g of fibre per 100g).

Fruits and vegetables are the richest sources of soluble fibre.  The list below contains some of the best soluble fibre foods:
– Apples (1.8g of fibre per 100g).
- Bananas (1.1g of fibre per 100g).
- Oranges (1.7g of fibre per 100g).
- Mushrooms (1.5g of fibre per 100g).
- Onions (1.4g of fibre per 100g).
- Peas (3.4g of fibre per 100g).

What Are The Benefits Of Fibre?

The main benefit of insoluble fibre is that it promotes more regular bowel movements.  This leads to:
- Reduced Bowel Disease.
- Reduced Constipation.

The main benefit of soluble fibre is that it keeps food in your digestive tract for longer but it is also linked with preventing certain diseases.  The full benefits include:
- Better Absorption of Vitamins and Minerals.
- Better Blood Glucose Control.
- Reduced Cancer Risk.
- Reduced Heart Disease Risk.

Does Fibre Have Any Negative Side Effects?

Unfortunately, you can get too much of a good thing.  Consuming excessive levels of fibre can lead to the following negative symptoms:
- Constipation.
- Diarrhea.
- Reduced Absorption of Minerals.
- Removal of Good Cholesterol.
- Wind.

DIETARY FAT

What Is Dietary Fat?

Dietary fat does not have one main function but is still needed by your body in relatively large quantities.  It is constructed from a combination of carbon and hydrogen atoms.  Some of its functions include protecting you from disease, supporting your immune system and supporting your vital organs.

How Many Dietary Fats Are There?

There are four main types of dietary fat which all have different types of chemical bond:
1) Saturated Fats:- Fats where all the carbon atoms are bonded to hydrogen atoms.
2) Monounsaturated Fats:- Fats where the carbon atoms are bonded to hydrogen atoms at all but one point.
3) Polyunsaturated Fats:- Fats where the carbon atoms are not bonded to hydrogen atoms at two or more point.
4) Trans Fats:- Unsaturated fats that have a carbon atom added to them.  This can happen naturally but usually happens through an artificial, man made process called hydrogenation.

Which Dietary Fats Are Best?

Saturated fats, monounsaturated fats and polyunsaturated fats all have proven health benefits so  should be included as part of your diet.  However, trans fats (with the exception of naturally occurring ones) have no reported health benefits and can actually be damaging to your health.  Therefore, trans fats should be avoided where possible.

Which Foods Are Good Dietary Fat Sources?

When it comes to dietary fats natural, unprocessed sources are the best foods.  Below are six of my top dietary fat food choices:
– Almonds.
- Avocado.
- Beef.
- Coconut.
- Eggs.
- Salmon.

What Are The Benefits Of Dietary Fat?

As I mentioned above dietary fat is not responsible for just one thing in your body.  It actually does all the below:
– Keeps your Skin Healthy.
- Helps you absorb Omega 3 Essential Fatty Acids (EFAs).
- Helps you Burn Body Fat.
- Improves Blood Cholesterol Levels.
- Improves Blood Glucose Control.
- Provides you with Fat Soluble Vitamins.
- Reduces your Cancer Risk.
- Reduces Inflammation.
- Reduces your Heart Disease Risk.
- Reduces Pre-Menstrual Symptoms (PMS).
- Supports a Healthy Brain.
- Supports a Healthy Heart.
- Supports a Healthy Liver.
- Supports Healthy Lungs.
- Supports Healthy Vision.
- Supports an Optimal Nervous System.
- Supports Strong Bones.
- Supports Strong Cell Walls.
- Supports a Strong Immune System.
- Strong Bones.

Do Dietary Fats Have Any Negative Side Effects?

Whilst dietary fats offer countless health benefits you still need to moderate your consumption.  Otherwise you may be subject to the following negative side effects:
- Depression.
- Heart Disease.
- Inability to use Omega 3 EFAs properly.
- Increased Blood Glucose Levels.
- Increased Cancer Risk.
- Increased Low Density Lipoprotein (LDL) Cholesterol Levels.
- Inflammation.
- Thinning Blood.
- Weight Gain.

PROTEIN

What Is Protein?

Protein is the macronutrient responsible for building, maintaining and repairing your body’s cells.  It is constructed from long chains of amino acids (chemical compounds that contain carbon, hydrogen, nitrogen and oxygen).  Since a protein can be formed from any number and combination of amino acids there are potentially unlimited types of protein.

Essential Amino Acids vs Non-Essential Amino Acids

There are 22 amino acids in total and these fall into two groups; essential and non-essential.  The eight essential amino acids cannot be produced by your body and must be sourced from food.  The remaining 14 non-essential amino acids can be produced by your body.

Complete Proteins vs Incomplete Proteins

Complete proteins are those which contain the full eight essential amino acids.  All animal proteins (except gelatin) and certain vegetable proteins (including those found in almonds, bananas and brazil nuts) are complete proteins.  Incomplete proteins do not contain the full eight essential amino acids but can be combined to create a complete protein.  Most vegetable proteins are incomplete proteins.

Which Foods Are Good Protein Sources?

There are countless high quality protein sources available but below are some of my favourites:
- Almonds.
- Beef.
- Chicken.
- Eggs.
- Salmon.
- Tuna.

Does Protein Have Any Additional Benefits?

Protein does more than just acting as a building block for your body’s cells.  It also:
- Assists in the production of Antibodies, Enzymes and Hormones.
- Helps Your Blood Clot.
- Regulates Important Bodily Processes.
- Supports Healthy Weight Loss (by boosting your metabolism and suppressing your appetite).

Does Protein Have Any Negative Side Effects?

Without consuming protein your body would not be able to grow.  However, eating too much is not healthy and can cause:
– Dehydration.
- Diabetic Ketoacidosis.
- Kidney Stones.
- Osteoporosis.
- Increased Fat Storage.

MACRONUTRIENTS SUMMARY

I hope this article has given you a greater understanding of the three main nutrients in our foods.  Each macronutrient can support your body and offer numerous health benefits provided that you choose natural sources and don’t overindulge.  Carbohydrates give you energy when you need it, protein promotes healthy cellular growth and dietary fat supports your body in all the other areas.

There’s quite a lot of information to take in at one go so if you just want to learn about one specific area (such as carbohydrate sources or protein benefits) click on the links scattered through the article.  I have written separate articles on all the areas referenced in this blog post and these can be accessed via the links.

This is probably the largest article I have written for the Free Fitness Tips blog so I would really appreciate some feedback.  Do you like longer articles or do you prefer the shorter ones?  Does this article cover everything you wanted to know about macronutrients?  Is there anything you would add?  Please comment and let me know.

Related Posts

• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• November 7, 2009 -- What is Saturated Fat? (16)
• October 29, 2009 -- What is Dietary Fat? (33)
• July 18, 2009 -- 6 Top Dietary Sources of Protein (20)

In my last few blog posts I have discussed the different types of dietary fats in detail.  I have covered the many health benefits dietary fats can offer and the potential negative side effects of consuming too much.  Today I want to wrap up this article series by listing six excellent sources of dietary fat.

1) ALMONDS:- Almonds are a fantastic source of monounsaturated fat with a 100g serving coming in at 612 calories and offering 33.7g of monounsaturated fat.  They are also rich in protein (which helps produce, maintain and repair your body’s cells), vitamin B2 (which helps your body break down the macronutrients for energy) and vitamin E (a powerful antioxidant which protects your body’s cells from oxygen related damage).  On top of this, almonds also contain high levels of the trace minerals copper (which helps your body use iron), manganese (which helps your body absorb certain nutrients and supports strong, healthy bones), magnesium (which promotes proper circulation) and potassium (which supports proper nerve and muscle function).

Almonds are a perfect, healthy snack food and a great alternative to crisps.  If you are a big fan you can eat them on their own or if you prefer a little more variety you can eat them as part of a fruit and nut mix.  Just be careful not to go overboard as they are very high in calories.

2) AVOCADO:- Avocados are an excellent all round fat source.  A 100g portion provides you with 15.3g of fat of which 2.9g is saturated fat, 10.1g is monounsaturated fat and 2.4g is polyunsaturated fat.  Avocados also contain high levels of multiple vitamins including vitamin B6 (which helps your body break down protein), vitamin B9 (which is required for the production of deoxyribonucleic acid (DNA)), vitamin C (which assists in the production of collagen and helps your wounds heal properly) and vitamin K (which is an essential ingredient in the blood clotting process).

The most popular way to eat avocados is in the form of the healthy dip guacamole.  However, they are equally tasty when eaten on their own and are a great alternative to your regular fruit and vegetable choices.  When eating avocado be sure to keep an eye on the portion size as they are a very calorie rich fruit.  A 100g serving of avocado comes in at 190 calories which is four times the calories in 100g of apple (47 calories) and double the calories in 100g of banana (95 calories).

3) BEEF:- Beef and the other red meats often receive a lot of negative press due to their high saturated fat content and are often linked with cancer and heart disease.  However, it is actually a nutrient packed powerhouse provided you don’t overindulge.  A 100g serving of lean beef tenderloin contains 4.5g of saturated fat and a further 4.5g of monounsaturated fat.  It is also a very good source of protein with each serving giving you 28.2g.  Furthermore, beef is rich in B vitamins and a top source for vitamin B2, vitamin B3 (which helps your body’s cells convert blood glucose into energy), vitamin B6 and vitamin B12 (which works in combination with vitamin B9 to produce DNA and ribonucleic acid (RNA)).  The benefits don’t stop there either with beef containing good levels of selenium (an antioxidant that protects your body’s cells from damaging free radicals) and zinc (which protects your blood vessels and strengthens your immune system).

Compared with the dietary fat sources listed so far, beef is very versatile.  It can be eaten with a few vegetables, put on a sandwich or combined with other ingredients to make a casserole, curry or stew.  With so many options available you should have no problems making beef a part of your regular diet.

4) COCONUT:- Coconut is a super source of saturated fat with each 100g serving providing you with 30g of saturated fat.  It is also a fantastic source of lauric acid (a fatty acid which helps boost your immune system) and manganese.  Whilst coconuts are quite difficult to eat they are certainly worth a look if you fancy something a bit more exotic than your usual fruit choices.

5) EGGS:- Eggs are another food that often get bad press.  However, the truth is that as long as you balance them with other foods, eggs are an excellent source of dietary fats, other nutrients, vitamins and minerals.  A medium 44g egg gives you 1.7g of saturated fat and 2.1g of monounsaturated fat plus a hearty 5.5g of protein.  As well as providing your body with two essential macronutrients, eggs are also a rich source of vitamin B2, vitamin B5 (which helps your body convert carbohydrates, dietary fat and protein into energy), vitamin B12 and vitamin D (which assists your body in absorbing calcium and phosphorous, both of which support strong bones and teeth).  On top of this eggs contain high levels of iodine (which helps your thyroid gland function properly) and tryptophan (an amino acid that can boost your mood and help you sleep).

Eggs can very easily be added to your diet.  You can cook them in a variety of ways such as boiled, poached and scrambled.  Alternatively, they can be mixed with a combination of cheese, meat, milk and vegetables to create an omelette or used to as part of a tasty sauce.

6) SALMON:- Salmon is a fantastic fatty fish source.  A 100g serving supplies you with 3.8g of saturated fat, 6.3g of monounsaturated fat and 3.08g of polyunsaturated fat.  Furthermore, it is one of the best sources of omega 3 fatty acids available.  Salmon is also great for protein, vitamins and other nutrients.  Each 100g serving gives you 20g of protein and contains high levels of vitamin B3, vitamin B12 and vitamin D.  Finally, salmon is a rich source of the nutrients magnesium, phosphorous, selenium and tryptophan.

When it comes to eating salmon you have plenty of options.  If you want to eat it raw you can get smoked salmon.  Alternatively, if you fancy a cooked meal then you can fry, grill or steam a salmon fillet and serve it up with some vegetables.

Contrary to popular belief dietary fat is essential for good health.  If you want to enjoy the benefits try and add one or more of the above foods to your diet.  Not only are they a fantastic source of the different dietary fats but they are also rich in the other macronutrients, various vitamins and multiple nutrients.

Now I want to hear your opinion.  Are there any dietary fat sources I have missed from my list?  Do you eat enough dietary fat on a regular basis?  Post a comment and let me know.

Sources:
Nut Nutrition
Nutrition Data
WH Foods

Related Posts

• May 17, 2010 -- Stamina: Eat Your Way To More Energy (1)
• May 16, 2010 -- 10 Super Macromineral Food Choices (6)
• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• November 7, 2009 -- What is Saturated Fat? (16)

My previous articles on dietary fat have discussed the various types and came to the conclusion that numerous health benefits can be enjoyed if you make saturated fat, monounsaturated fat and polyunsaturated fat part of your diet.  However, like so many other foods with potential health benefits, consuming too much can be bad for you.  In this article I am going to be discussing the disadvantages of overindulging on dietary fats.

1) WEIGHT GAIN:- One of the main differences between dietary fat and the other two macronutrients (carbohydrates and protein) is the number of calories.  Dietary fat contains nine calories per gram whilst carbohydrates and protein contain just four calories per gram.  Therefore, overindulging on dietary fat can lead to rapid weight gain and ultimately obesity.  Weight gain has a number of associated, negative side effects which include circulation problems, diabetes and joint problems.

2) INCREASED LOW DENSITY LIPOPROTEIN (LDL) CHOLESTEROL LEVELS:- Saturated fat increases levels of both high density lipoprotein (HDL) cholesterol and LDL cholesterol.  LDL cholesterol clogs your artery walls which can lead to organ damage and heart disease.  HDL cholesterol scrapes LDL cholesterol from your artery walls and helps remove it from your body.  Whilst saturated fat does have many health benefits and is not the bad fat that many people believe, consuming too much can cause a build up of LDL cholesterol in your body which leads to the unwanted symptoms discussed above.

3) THINNING BLOOD:- Overdosing on omega 3 essential fatty acids (EFAs) can cause your blood to thin.  This can cause excessive bleeding and make you bruise more easily than normal.  It can also cause problems for people who suffer from conditions that are affected by blood such as diabetes and high blood pressure.

4) INCREASED BLOOD GLUCOSE LEVELS:- Some evidence suggests that eating high levels of omega 3 EFAs can increase blood glucose levels in people suffering from type 2 diabetes.  This can lead to a number of negative diabetic symptoms.

5) INTERFERENCE WITH OMEGA 3 EFAS:- Eating excessive amounts of omega 6 EFAs can stop your body using omega 3 EFAs properly.  This can negate many of the benefits linked with their consumption.

6) INCREASED CANCER RISK:- Consuming high levels of omega 6 EFAs has been linked with certain types of cancer.  In particular it is thought to increase people’s risk of developing both breast cancer and prostate cancer.

7) DEPRESSION:- Some research has linked high levels of omega 6 EFAs in the brain with depression.

8) HEART DISEASE:- Eating too many omega 6 EFAs can lead to blood clots.  These clots restrict the flow of blood to the heart and can ultimately cause heart attacks.

9) INFLAMMATION:- One of the benefits of omega 3 EFAs is that they prevent inflammation.  However, as discussed above overconsumption of omega 6 EFAs negates these benefits and therefore increases inflammation in your body.

Like with the other macronutrients when it comes to dietary fats balance is the key.  They are essential for good health but too much can be damaging to your body.  So by all means make eggs, oily fish and olive oil part of your diet.  Just make sure this is not done at the expense of carbohydrates and protein.

What do you guys think?  Do you know of any further negative side effects linked to excess dietary fat consumption?  Do you agree that dietary fat should be eaten in moderation?  Leave a comment and let me know.

Related Posts

• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• November 7, 2009 -- What is Saturated Fat? (16)
• October 29, 2009 -- What is Dietary Fat? (33)

In my last few articles I have been focussing on dietary fats.  Until recently dietary fats were seen as the macronutrient to avoid.  They have been associated with heart disease, obesity and many other negative health conditions.  However, this common perception of dietary fats could not be further from the truth.  With the exception of trans fats, dietary fats support your body in performing many vital functions, offer protection for your cells and promote optimal health.  In this article I want to expand on this topic further and provide you with a comprehensive list of the many benefits of dietary fat.

SATURATED FAT BENEFITS

Saturated fat is still seen by many as a ‘bad’ fat.  It has been strongly linked with clogging the arteries and significantly increasing your chances of developing heart disease.  The reason for this dates back to the 1940s.  Around this time hydrogenated trans fats were created by vegetable oil manufacturers.  Before the 1940s saturated fats were a regular fixture in most people’s diets.  Vegetable oil manufacturers wanted to promote their new creation and so pushed hydrogenated trans fats as a healthy alternative to saturated fats.  They backed their claims up with flawed research and were successful in reducing consumption of saturated fats whilst increasing consumption of hydrogenated trans fats.

More recently the flaws in this research have been revealed.  Recent studies have linked hydrogenated trans fats (and not saturated fats) with cancer and heart disease.  These studies have also revealed that hydrogenated trans fats have no nutritional benefit.  Furthermore, the benefits of saturated fats have now started to be realised.  These benefits include:

1) ABSORPTION OF OMEGA 3 FATTY ACIDS:- Elongated omega 3 fatty acids are a type of polyunsaturated fat found in fish, dairy products and eggs.  Although they are not a saturated fat, the presence of saturated fat in the diet helps your body absorb them more effectively.

2) IMPROVED BRAIN HEALTH:- Approximately two thirds of your brain is constructed cholesterol and fat.  About half of these brain fats are saturated.  Therefore, consuming saturated fats supports optimal brain health.

3) IMPROVED HEART HEALTH:- When your heart is stressed it uses the saturated fats palmitic acid and stearic acid.  Therefore, saturated fats can improve your heart health during times of stress.

4) IMPROVED LIVER HEALTH:- Saturated fats can protect your liver from harmful substances including alcohol and medications.  It has also been shown to reverse liver damage and remove fat from the liver.

5) IMPROVED LUNG HEALTH:- Saturated fats help your body produce a substance called lung surfactant which helps them function properly.  Not getting enough saturated fat in your diet can cause faulty lung surfactant to be produced.  This can damage your lungs and lead to breathing problems.

6) OPTIMAL NERVOUS SYSTEM:- Some types of saturated fat act as nervous system messengers.  They have an important influence over functions such as digestion and insulin release.  Failure to consume enough saturated fat means that these functions are not performed properly.

7) REDUCED HEART DISEASE RISK:- Contrary to popular belief, saturated fat can actually lower your risk of developing heart disease.  Consuming saturated fat lowers blood levels of a substance called lipoprotein (a).  The presence of lipoprotein (a) is a strong risk factor for heart disease so by consuming saturated fat you can decrease this risk.

8) STRONG CELL WALLS:- Saturated fats give your cell walls their rigid structure.  In fact 50% of  your cell walls are constructed from saturated fats.  Not only do saturated fats keep your cell walls structured but they also offer protection from external materials.

9) STRONG BONES:- Saturated fat helps your body absorb calcium properly.  Calcium supports strong bones and also reduces the chances of you developing osteoporosis (reduced bone density).

10) STRONG IMMUNE SYSTEM:- Certain types of saturated fat help your body produce strong white blood cells.  Myristic acid (found in butter) and lauric acid (found in milk) are two such fats which ensure that you produce strong white blood cells and have a strong immune system.

MONOUNSATURATED FAT BENEFITS

Monounsaturated fat has not received nearly as much negative press as saturated fat.  This is largely down to the Mediterranean diet which has given huge publicity to the benefits of monounsaturated fat which include:

1) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol has been linked with heart disease, high blood pressure and organ damage.  HDL cholesterol collects LDL cholesterol from the blood and transports it to the liver where it is processed and excreted.  Monounsaturated fats help lower blood levels of LDL cholesterol and increase blood levels of HDL cholesterol.  This helps keeps your vital organs and blood vessels healthy.

2) IMPROVED BLOOD GLUCOSE CONTROL:- Monounsaturated fats contain a substance called aidponectin which enhances your cell’s ability to absorb glucose.  Monounsaturated fats also increase your cell’s insulin sensitivity which allows them to take glucose from the blood effectively.

3) REDUCED CANCER RISK:- Multiple sources link monounsaturated fats (particularly those found in olive oil) with cancer prevention.  In particular these monounsaturated fats are thought to protect you from breast cancer and colon cancer.

4) REDUCED INFLAMMATION:- Monounsaturated fats interfere with leukotrienes (naturally produced molecules that contribute to inflammation) and therefore actively reduce inflammation in the body.

5) THEY ARE A GOOD SOURCE OF FAT SOLUBLE VITAMINS:- Foods that contain monounsaturated fats are often a rich source of the fat soluble vitamins A, D, E and K.  Monounsaturated fats also help you absorb these vitamins effectively.  Fat soluble vitamins have various health benefits which include supporting healthy vision, helping your blood clot and protecting your cells from dangerous free radicals.

6) THEY CAN HELP YOU BURN FAT:- Research suggests that monounsaturated fats can help you burn fat and prevent the build up of fat around the center of your body.

OMEGA 3 ESSENTIAL FATTY ACID BENEFITS

Omega 3 fatty acids are one of the main types of polyunsaturated fat.  They have many health benefits which include:

1) ABSORPTION OF FAT SOLUBLE VITAMINS:- Whilst monounsaturated fats are a good source of fat soluble vitamins, omega 3 essential fatty acids help you fully absorb these vitamins.

2) HEALTHY VISION:- Omega 3 essential fatty acids are used by your body to produce retinal tissue.  Therefore, consuming omega 3 essential fatty acids helps keep your vision strong.  Contrastingly, not consuming enough can lead to problems with your vision.

3) IMPROVED BRAIN HEALTH:- Omega 3 essential fatty acids support brain health in a different way to saturated fats.  They have been linked with protection from Alzheimer’s disease (a condition that destroys your brain cells).  They also support the production of cell membranes and signal pathways in your brain.

4) REDUCED CANCER RISK:- Like monounsaturated fats, omega 3 essential fatty acids can help protect you from various cancers including breast cancer, colon cancer and prostate cancer.

5) REDUCED HEART DISEASE RISK:- Like saturated fats, omega 3 essential fatty acids also reduce your heart disease risk.  They do this by lowering blood triglyceride levels, lowering blood pressure and removing fatty plaques from your artery walls.

6) REDUCED INFLAMMATION:- Like monounsaturated fats, omega 3 essential fatty acids also help reduce inflammation.  This is particularly good news for sufferers of arthritis, asthma and eczema as omega 3 essential fatty acids can reduce the inflammatory pain associated with these conditions.

OMEGA 6 ESSENTIAL FATTY ACID BENEFITS

Omega 6 essential fatty acids are the other type main type of polyunsaturated fat.  Their health benefits include:

1) HEALTHY SKIN:- Omega 6 essential fatty acids are a key ingredient in the formation of healthy skin cells.  They have also been shown to help with skin conditions such as dermatitis and eczema.

2) REDUCED PRE-MENSTRUAL SYMPTOMS (PMS):- Research has shown that omega 6 essential fatty acids can relieve both bloating and breast tenderness that are often products of PMS.

3) STRONG BONES:- Like saturated fat, omega 6 essential fatty acids help your body absorb calcium.  Therefore omega 6 essential fatty acids support strong bones and protect you from bone damaging conditions such as osteoporosis.

DIETARY FAT BENEFITS SUMMARY

As you can see dietary fat is not the evil macronutrient that people once thought.  I hope this article has showed you just how important an addition to your diet it can be.  Dietary fat has countless health benefits and I have listed a massive 20 in this article.  Just to recap those benefits are:
- Absorption of fat soluble vitamins.
- Absorption of omega 3 essential fatty acids.
- Healthy skin.
- Healthy vision.
- Improved blood cholesterol levels.
- Improved blood glucose control.
- Improved brain health.
- Improved heart health.
- Improved liver health.
- Improved lung health.
- Optimal nervous system.
- Reduced cancer risk.
- Reduced heart disease risk.
- Reduced inflammation.
- Reduced PMS symptoms.
- Strong cell walls.
- Strong bones.
- Strong immune system.
- They are a good source of fat soluble vitamins.
- They can help you burn fat.

What do you guys think about dietary fat?  Is it a significant part of your diet?  Are there any benefits I have missed.  Leave a comment and let me know.

*****

If you want to enjoy the benefits that dietary fats provide you need to start adding them to your diet.  The Mediterranean Diet ebook is an 84 page guide to this diet providing you with recipes, a food pyramid and more.

Related Posts

• November 7, 2009 -- What is Saturated Fat? (16)
• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• October 29, 2009 -- What is Dietary Fat? (33)

In my recent articles I have been discussing dietary fats.  So far I have covered the three naturally occurring types of fat which are saturated fat, monounsaturated fat and polyunsaturated fat.  Today I am going to cover the fourth and final type of fat – the man made trans fat.

WHAT ARE TRANS FATS?

All fats are made from a combination of carbon and hydrogen atoms.  The two main types are saturated fats and unsaturated fats (which can be broken down further into monounsaturated fats and polyunsaturated fats).  With saturated fats all the carbon atoms are bonded to (or ‘saturated’ with) hydrogen atoms.  With unsaturated fats there are some double bonds between the carbon atoms so they are not fully saturated (or they are ‘unsaturated’) with hydrogen atoms.  Monounsaturated fats have just one double carbon bond whilst polyunsaturated fats have two or more.

Trans fats (or trans fatty acids) are a type of unsaturated fat.  The double carbon bond on most naturally occurring unsaturated fats is arranged in a cis formation which means the hydrogen atoms are all on the same side of the bond.  However, with trans fats the double carbon bond is arranged in a trans formation which means the hydrogen atoms are on opposite sides of the bond.

Trans fats have a higher melting point than cis unsaturated fats and are generally solid at room temperature.  The majority of trans fats are artificially created through a process called hydrogenation although there is a naturally occurring form called vaccenic acid:

- Hydrogenated Trans Fats:- These types of trans fats are man made through a process called hydrogenation.  Hydrogenation removes a double carbon bond from naturally occurring cis unsaturated fats and replaces it with a hydrogen atom. So in other words the process of hydrogenation artificially creates trans fats by making cis unsaturated fats more saturated.  Hydrogenated trans fats have a much longer shelf life than other types of fats hence the reason they are often added to processed foods.

- Vaccenic Acid:- This type of trans fat is found naturally in very small amounts in certain meat and dairy products.  It can also be sourced from human milk.

WHICH FOODS CONTAIN TRANS FATS?

Although trans fats can be sourced naturally from certain foods the vast majority are added to foods in their unnatural hydrogenated form.  This means that trans fats are largely found in processed products.  Some examples of foods containing trans fats are listed below:
- Baked foods such as cookies and doughnuts.
- Fast foods such as burgers and fries.
- Frozen foods such as pies and pizza.
- Margarine.
- Packaged processed foods such as biscuits and cakes.

ARE TRANS FATS HEALTHY?

As I have discussed in previous blog posts dietary fat is often given an unwarranted bad reputation.  Saturated fats have been blamed for many health ailments including cancer and heart disease.  Even monounsaturated and polyunsaturated fats were perceived negatively until very recently.  However, research has now come to the defence of dietary fat and revealed that they actually have a number of health benefits.

Unfortunately, the majority of trans fats do not share these health benefits.  Whilst the naturally occurring vaccenic acid has been linked with reducing the risk of diabetes, heart disease and obesity, hydrogenated trans fats have no reported health benefits.  In fact they can be damaging to your health.

WHAT ARE THE HEALTH RISKS OF TRANS FATS?

1) INCREASED HEART DISEASE RISK:- Multiple studies have highlighted the link between heart disease and trans fats.  The most significant of these is a paper published by Dr Hu and his colleagues.  Hu followed 120,000 nurses from 1976 till 1990 and investigated 900 coronary events that occurred during that time.  He concluded that every 2% increase in trans fats consumed doubled your heart disease risk.

Another study published in the New England Journal of Medicine in 2006 estimated that trans fats caused between 30,000 and 100,000 cardiac deaths in the United States each year.  The results also showed that trans fats increased your risk for heart disease more than any other macronutrient on a calorie for calorie level.

2) POOR BLOOD CHOLESTEROL LEVELS:- There are two types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol builds up on your blood vessel walls and can lead to a number of problems in your body including heart disease, high blood pressure and organ damage.  HDL cholesterol collects LDL cholesterol from the blood and transfers it to the kidneys where it is processed and excreted.

The different types of fat have different effects on your cholesterol levels.  Saturated fats increase levels of both LDL and HDL cholesterol.  Unsaturated fats reduce LDL cholesterol levels whilst increasing HDL cholesterol levels.  Trans fats increase LDL cholesterol levels whilst lowering HDL cholesterol levels.  This means that by consuming trans fats you are most at risk of the negative symptoms linked to LDL cholesterol consumption.

3) INCREASED ALZHEIMER’S DISEASE RISK:- A study from the Archives of Neurology published in February 2003 suggests that trans fats could be linked to Alzheimer’s disease.  The study looked at the dietary habits of 815 people aged 65 and over who were unaffected by Alzheimer’s when the study began and then followed up with these same people 3.9 years later.

4) INCREASED CANCER RISK:- In recent years a number of studies have highlighted the link between trans fats and cancer.  A study published in the American Journal of Epidemiology in April 2008 concluded that consumption of trans fats could lead to breast cancer.  The study followed 25,000 women between 1995 and 1998.  The results showed that women with the highest levels of trans fats in their blood were twice as likely to develop breast cancer as those with the lowest levels of trans fats in their blood.

Another study published in the American Journal of Epidemiology in August 2008 concluded that trans fats could increase colon cancer risk.  This study looked at the dietary habits of 622 people who had colonoscopies between 2001 and 2002.  It revealed that people who consumed high levels of trans fats (6.5g or more daily) were 86% more likely to develop colon polyps (which can then go on to develop into cancerous tumours) than those who consumed lower levels of trans fats.

HOW CAN I REDUCE THE HEALTH RISKS ASSOCIATED WITH TRANS FATS?

As I discussed above hydrogenated trans fats are artificially created and found in processed goods.  Therefore, the best way to avoid the health risks associated with this fat type is to reduce your intake of processed goods and instead get your fats from natural sources.  Where possible avoid packaged goods.  When you do eat them look out for phrases such as “partially hydrogenated vegetable oil” and “vegetable shortening” as these are both hydrogenated trans fats.

Instead of packaged goods try to eat foods that are as close to their natural form as possible.  Some of the best natural sources of dietary fat are fresh meat, fresh fish, eggs and olive oil.  Natural fats have a number of fantastic health benefits that I have discussed in previous articles so by replacing unnatural trans fats with these natural fats you can enjoy all the fantastic health benefits whilst avoiding the risks.

TRANS FATS SUMMARY

Unlike the other types of dietary fat, hydrogenated trans fats have no reported health benefits and provide no nutritional value.  They are used by food manufacturers as a cheap way to extend the shelf life of processed foods.  I hope this article has helped you realise the health risks of trans fats and encouraged you to reduce your consumption.

Now I want some feedback from you.  Did you know about the dangers of trans fats already?  Are there any health risks I have missed.  Leave a comment and let me know your thoughts.

Sources:
Dietary Fat and the Risk of Incident Alzheimer Disease (Archives of Neurology)
Natural Trans Fats Have Health Benefits (Science Daily)
Top 10 Foods with Trans Fats (Organic-Coconut-Oil.com)
Trans Fats (Natural Health Information Center)
Trans Fats, Heart Disease Risk: ‘Strong Link’ (Web MD)
Trans Fats Linked To Breast Cancer Risk In Study (BreastCancer.org)

Related Posts

• October 29, 2009 -- What is Dietary Fat? (33)
• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• November 7, 2009 -- What is Saturated Fat? (16)

Recently I have been taking an in-depth look at dietary fats.  So far I have covered saturated fats and monounsaturated fats.  Today I am going to be looking at polyunsaturated fats in greater detail.

WHAT IS POLYUNSATURATED FAT?

Fats are all made from a chain of carbon and hydrogen atoms.  With saturated fats all the carbon atoms are bonded to hydrogen atoms.  With unsaturated fats there are one or more double bonds between the carbon atoms which prevent them from being fully bonded to hydrogen atoms.  So in other words saturated fats are ‘saturated’ with hydrogen atoms whilst unsaturated fats are not fully saturated with hydrogen atoms so they are ‘unsaturated’.

There are two main types of unsaturated fat; monounsaturated and polyunsaturated.  Monounsaturated fats have just one double carbon bond hence the name ‘mono’ which means one.  Polyunsaturated fats have two or more double carbon bonds hence the name ‘poly’ which means many.

Polyunsaturated fats have a very low melting point and stay liquid at room temperature.  There are two main types which each have a double carbon bond in different positions:

- Omega 3 Essential Fatty Acids:- Omega 3s have a double carbon bond 3 carbons away from the methyl group at the end.

- Omega 6 Essential Fatty Acids:- Omega 6s have a double carbon bond 6 carbons away from the methyl group at the end.

WHICH FOODS CONTAIN POLYUNSATURATED FATS?

Polyunsaturated fats can be sourced from various foods.  Unlike other fats, polyunsaturated fats are essential fatty acids (EFAs).  This means they cannot be produced by your body and must be sourced from food.  Below are some examples of the best dietary sources of omega 3 and omega 6 essential fatty acids.

1) OMEGA 3 ESSENTIAL FATTY ACIDS:

- Cold water fish such as anchovies, herring and salmon.
- Dairy products such as cheese and milk from grass fed cows.
- Eggs.
- Flaxseed oil.
- Meats such as grass fed beef and lamb.

2) OMEGA 6 ESSENTIAL FATTY ACIDS:

- Nuts.
- Oils such as corn oil, soybean oil and sunflower seed oil.
- Wholemeal products such as bread and cereal.

ARE POLYUNSATURATED FATS HEALTHY?

Until recently dietary fat was seen as the least healthy of the macronutrients.  Carbohydrates were seen as the body’s preferred energy source whilst protein was seen as the body’s building blocks.  However, dietary fat was negatively associated with increased body fat levels.

More recently research has suggested that dietary fat actually has a number of health benefits.  Polyunsaturated fats are no exception to this.  The omega 3 essential fatty acids found in this type of fat have been linked with improved brain health, reduced risk of cancer, reduced risk of heart disease and more.  The omega 6 essential fatty acids found in this type of fat also have multiple health benefits such as strong bones and healthy skin.

However, the research on polyunsaturated fats is not all good.  Other studies suggest that excess consumption of omega 3 and omega 6 essential fatty acids can lead to a number of complications.  Below I will be outlining both the benefits and risks associated with polyunsaturated fat consumption.

WHAT ARE THE BENEFITS OF POLYUNSATURATED FATS?

OMEGA 3 ESSENTIAL FATTY ACID BENEFITS:

1) IMPROVED BRAIN HEALTH:- Omega 3 essential fatty acids can improve brain health in a number of ways.  Research suggests that they can protect you from Alzheimer’s disease (a disease that destroys your brain cells).  They are also used by your brain to produce cell membranes, signal pathways and other neurological systems.

2) HEALTHY VISION:- Omega 3 essential fatty acids are used to build retinal tissue and therefore support healthy vision.  Failure to consume adequate levels can lead to vision problems.

3) ABSORPTION OF FAT SOLUBLE VITAMINS:- Omega 3 essential fatty acids are required for the proper absorption of vitamins A, D, E and K.  These fat soluble vitamins have a number of health benefits which include assisting in the absorption of essential minerals, helping your blood clot, providing protection from damaging free radicals and supporting healthy vision.

4) REDUCED RISK OF HEART DISEASE:- Omega 3 essential fatty acids can reduce blood triglyceride (a type of fat linked with heart disease) levels.  They can also prevent blood clots and reduce the growth rate of fatty plaques on the arteries which both help lower your risk of heart disease.

5) REDUCED INFLAMMATION:- Omega 3 essential fatty acids are linked with reduced inflammation and can minimise the pain associated with conditions such as arthritis, asthma and eczema.

6) REDUCED CANCER RISK:- A number of studies have linked consumption of omega 3 essential fatty acids with a reduced risk of contracting cancer.  In particular they have been linked with a lower risk of breast cancer, colon cancer,  prostate cancer.

OMEGA 6 ESSENTIAL FATTY ACID BENEFITS:

1) STRONG BONES:- Consumption of omega 6 essential fatty acids enhances your body’s ability to absorb calcium (a mineral that strengthens your bones and teeth).  Not consuming enough has been linked with bone loss and osteoporosis (a condition where your bone density is reduced).

2) HEALTHY SKIN:- Omega 6 essential fatty acids play a key role in the formation of healthy skin cell membranes.  It has also been linked with relieving certain skin conditions such as eczema and dermatitis.

3) REDUCED PREMENSTRUAL SYNDROME (PMS) SYMPTOMS:- Omega 6 essential fatty acids are linked with reducing a number of symptoms associated with PMS.  Research has shown they can relieve bloating and breast tenderness.

WHAT ARE THE HEALTH RISKS OF POLYUNSATURATED FAT?

OMEGA 3 ESSENTIAL FATTY ACID HEALTH RISKS:

1) BLOOD THINNING:- Consuming high levels of omega 3 essential fatty acids can make your blood thin.  This can lead to a number of problems including abnormal bleeding and excessive bruising.

2) ELEVATED BLOOD GLUCOSE LEVELS:- Some research suggests that omega 3 essential fatty acids can raise blood glucose levels which can cause problems for people who suffer from diabetes.

OMEGA 6 ESSENTIAL FATTY ACID HEALTH RISKS:

1) INTERFERENCE WITH OMEGA 3 ESSENTIAL FATTY ACIDS:- Consuming too much omega 6 essential fatty acid prevents your body from breaking down omega 3 essential fatty acids properly.  This means that excess consumption negates all the benefits associated with consuming omega 3 essential fatty acids.

2) INCREASED CANCER RISK:- Whilst consumption of omega 3 essential fatty acids is linked with a lower cancer risk, eating too much omega 6 essential fatty acid can contrastingly increase your cancer risk.  Research suggests that omega 6 essential fatty acids stimulate the growth of both breast cancer and prostate cancer cells.

3) DEPRESSION:- Research has linked high levels of omega 6 essential fatty acids in the brain with depression.

4) INCREASED HEART DISEASE RISK:- Whilst omega 3 essential fatty acids can help prevent internal blood clots, excess consumption of omega 6 essential fatty acids does the opposite.  These blood clots prevent blood from getting to the heart and can ultimately lead to heart attacks.

5) EXCESSIVE INFLAMMATION:- As discussed above omega 3 essential fatty acids help lower inflammation in the body.  However, eating too many omega 6 essential fatty acids undoes this good work and causes excessive inflammation.  High levels of inflammation can lead to much more serious health conditions such as cancer, diabetes and heart disease.

HOW CAN I ENJOY THE BENEFITS AND AVOID THE RISKS?

Polyunsaturated fats are essential for good health.  However, you can get too much of a good thing.  The health risks associated with polyunsaturated fats are caused by excessive consumption.  In particular, the health risks linked to omega 6 essential fatty acids are caused by consuming too much of this fat type in comparison to omega 3 essential fatty acids.

Fortunately, these health risks can be avoided by simply making the right dietary choices.  Our modern diets generally contain extremely high levels of omega 6 essential fatty acids and relatively low levels of omega 3 essential fatty acids.  By choosing foods that address this balance you can avoid all the health risks whilst enjoying the benefits.

Therefore, where possible avoid processed foods as these contain high levels of omega 6 essential fatty acids and low levels of omega 3 essential fatty acids.  Also make sure that fish is a regular part of your diet as this is one of the richest natural sources of omega 3 essential fatty acids.  Finally, stop using vegetable oils and products that contain vegetable oils.  Not only do these add high levels of omega 6 essential fatty acids to your diet but they are not shelf stable and quickly go rancid when exposed to light or oxygen.

POLYUNSATURATED FATS SUMMARY

Like so many things in life the key to polyunsaturated fats is balance.  If you make sure that you consume relatively equal amounts of omega 3 and omega 6 essential fatty acids you can ensure that your body is operating optimally.

Now I want to hear from you guys.  Is your polyunsaturated fat intake relatively balanced?  Are there any benefits I have missed?  Let me know by leaving a comment.

Sources:
Benefits of Omega 3
Omega 6 Benefits
Polyunsaturated Fats (Wikipedia)
Polyunsaturated Fat and Dieting (AnneCollins.com)
The Potential Health Risks of Polyunsaturated Fatty Acids (Omega3FattyAcids.co.uk)

Related Posts

• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 21, 2009 -- What are Trans Fats? (8)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• November 7, 2009 -- What is Saturated Fat? (16)
• October 29, 2009 -- What is Dietary Fat? (33)

In my recent articles I have been focussing on dietary fat.  Today I want to discuss monounsaturated fat in a little bit more detail.

WHAT IS MONOUNSATURATED FAT?

All fats are constructed from a chain of carbon and hydrogen atoms.  The way these atoms are chemically bonded together decides which type of fat it will be.  With monounsaturated fats (also known as monounsaturated fatty acids or MUFAs) the carbon atoms are bonded to hydrogen atoms at all but one point.  At this one point there is a double bond between two of the carbon atoms.  So in other words the carbon atoms are not fully saturated with hydrogen atoms (so they are ‘unsaturated’) but only at one point (hence the name ‘mono’).

Monounsaturated fats have a lower melting point than saturated fats but a higher melting point than polyunsaturated fats.  There are various types of monounsaturated fats.  Each type has a different numbers of carbon atoms and the double carbon bond is in different positions.  Some examples of monounsaturated fats include:

- Cis-Vaccenic Acid:- This contains 18 carbon atoms and the first double carbon bond occurs 7 carbon atoms away from the methyl group at the end.

- Oleic Acid:- This contains 18 carbon atoms and the first double carbon bond occurs 9 carbon atoms away from the methyl group at the end.

- Palmitoleic Acid:- This contains 16 carbon atoms and the first double carbon bond occurs 7 carbon atoms away from the methyl group at the end.

WHICH FOODS CONTAIN MONOUNSATURATED FAT?

Monounsaturated fats can be found in nuts, oils and vegetables.  No food contains only monosaturated fat but the examples below are rich sources:
- Avocados.
- Nuts such as almonds, brazil nuts and cashew nuts.
- Oils such as olive oil and rapeseed oil.
- Seeds such as pumpkin seeds and sesame seeds.

IS MONOUNSATURATED HEALTHY?

Fat is often seen as the bad guy when it comes to the three macronutrients.  Whilst people generally accept carbohydrates are needed for energy and protein is needed to build and maintain your body’s cells, nobody seems to accept that dietary fat has an important role in the body.  Instead dietary it is often seen as the macronutrient to avoid with low fat diets and low fat foods proving extremely popular in recent years.

The truth is that there are many types of dietary fat.  Some are good for you whilst others are not so good for you.  Monounsaturated fat is one of the healthy fats and has a number of benefits.  Recently, these benefits have started to gain recognition with the Mediterranean diet and the healthy properties of olive oil gaining huge publicity.

WHAT ARE THE BENEFITS OF MONOUNSATURATED FAT?

1) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol can cause blockages in your artery walls and restrict the flow of blood through them.  This can lead to heart disease, high blood pressure and organ damage.  HDL cholesterol helps remove LDL cholesterol from your body and therefore reduces the associated risks.  Studies suggest that consuming monounsaturated fats can reduce LDL cholesterol and increase HDL cholesterol.  This helps keep your heart and organs healthy whilst keeping your blood pressure stable.

2) THEY ARE A GOOD SOURCE OF FAT SOLUBLE VITAMINS:- Foods that are high in monounsaturated fat are often a good source of the fat soluble vitamins A, D, E and K.  A certain amount of monounsaturated fats also need to be present in the diet so that these vitamins can be properly absorbed.  Fat soluble vitamins have numerous health benefits.  They support healthy vision, help your body absorb essential minerals (including calcium and phosphorous), help your blood clot and give your cells protection from oxidative damage.

3) THEY CAN HELP YOU BURN BODY FAT:- According to this article consuming monounsaturated fats can prevent central body fat distribution.  They can also increase the overall amount of fat that your body burns.

4) IMPROVED BLOOD GLUCOSE CONTROL:- Monounsaturated fats can help stabilise your blood glucose levels in two ways.  First, they contain a substance called adiponectin which improves your cell’s ability to absorb glucose from the blood.  Secondly, they improve your cell’s sensitivity to insulin (a hormone that allows your body’s cells to take glucose from the blood).  This is particularly good news for diabetics who struggle to keep their blood glucose levels under control.

5) REDUCED INFLAMMATION:- Eating monounsaturated fats reduces inflammation by interfering with leukotrienes (naturally produced molecules that contribute to inflammation).  This is particularly beneficial to arthritis sufferers as it can reduce the pain and stiffness associated with this condition.

6) REDUCED CANCER RISK:- Monounsaturated fats that are sourced from olive oil can protect you from a variety of cancers including breast cancer and colon cancer.  It is thought that the flavonoids, polyphenols and squalene found in olive oil all help protect you from the above types of cancer.

MONOUNSATURATED FAT SUMMARY

Monounsaturated fat is now almost universally accepted as healthy and with the above benefits it is not hard to see why.  It has a huge protective capacity and also assists your body with many important processes.  If you do not currently eat many foods containing monounsaturated fats then now is the time to make the change.  Try using some olive oil next time you cook a meal or try substituting one of your regular snacks with a portion of nuts.  Your body will thank you for it.

What do you guys think?  Are you a fan of monounsaturated fats?  Have I missed any of the benefits?  Leave a comment and let me know.

Sources:
Food for Thought: What is a Monounsaturated Fat? (KitchenStewardship.com)
Health Benefits of Monounsaturated Fats (Hubpages)
Monounsaturated Dietary Fats & Oils: Sources, Diet Benefits (AnneCollins.com)
Monounsaturated Fat (Wikipedia)
Monounsaturated Fats (Super Foods and Weight Loss)
Monounsaturated Fats & Weight Loss (eHow.com)
Monounsaturated Fatty Acids (MUFAs) (Suite101.com)
What are the Health Benefits of Monounsaturated Fats? (eHow.com)

Related Posts

• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 7, 2009 -- What is Saturated Fat? (16)
• October 29, 2009 -- What is Dietary Fat? (33)

In one of my previous articles I discussed the four types of dietary fat.  One of the main conclusions from that article was that saturated fat may not actually be as bad for you as many people believe.  In fact recent research suggests it could actually be quite healthy.  Today I am going to explore this topic in more detail and take an in depth look at saturated fat.

WHAT IS SATURATED FAT?

All fats are made from combinations of carbon and hydrogen atoms.  The type of chemical bond between these carbon and hydrogen atoms determines the type of fat.  Saturated fats (also known as saturated fatty acids or SAFAs) are those where all the carbon atoms are bonded to hydrogen atoms and there are no double bonds between carbon atoms.  So in other words the carbon atoms are ‘saturated’ with hydrogen atoms.

Saturated fats have the highest melting point of all the natural fats and are solid at room temperature.  There are many different types which each have varying levels of carbon atoms.  Propionic acid has the lowest number of carbon atoms (containing just 3) whilst hexatriacontanoic acid has the largest number of carbon atoms (containing 36).  Other saturated fats include lauric acid which contains 12 carbon atoms, myristic acid which contains which contains 14 carbon atoms, palmitic acid which contains 16 carbon atoms and stearic acid which contains 18 carbon atoms.

WHICH FOODS CONTAIN SATURATED FAT?

Saturated fat is found mainly in animal products.  Although no food contains purely saturated fat some of the following examples are high in it:
- Avocado.
- Coconut.
- Dairy products such as butter, cheese and eggs.
- Oils such as cocoa butter, coconut oil, hydrogenated vegetable oil and palm oil.
- Red meats such as beef, lamb and pork.

IS SATURATED FAT HEALTHY?

A lot of sources paint saturated fat in a bad light.  Doctors, health organisations and the media all say that we should try to eat less saturated fat and instead get our fats from unsaturated sources.  The theory is that saturated fats increases both HDL (high density lipoprotein) and LDL (low density lipoprotein) cholesterol levels.  LDL cholesterol builds up in your artery walls, clogs them up and restricts the flow of blood through them.  This can then lead to organ damage, high blood pressure and increase your risk of heart disease.  HDL cholesterol is much more beneficial to your health and helps remove LDL cholesterol from your body.  However, since saturated fat increases your overall cholesterol levels it is often linked with an increased heart disease risk and therefore moderate consumption is advised.

The above theory is based on a 1950′s research study from Ancel Keys which proposed that there was a direct relationship between saturated fat in the diet and heart disease risk.  Closer inspection of Ancel’s study reveals that it has a number of flaws.  First, it only looked at a small sample of countries.  Secondly, it did not consider the effect any other negative lifestyle factors could have on heart disease.

Despite these flaws Ancel’s research received a huge amount of publicity from vegetable oil producers.  Around this time they had developed hydrogenated trans fats which allowed their products to be stabilised during long journeys.  These hydrogenated trans fats could also be solidified and promoted as alternatives to butter and lard.  Ancel’s research was a perfect marketing tool for these products and this led to the vegetable oil companies funding further flawed research which linked saturated fat consumption to heart disease.

As a result of this negative press people started to change their dietary habits.  Instead of consuming saturated fats they started to consume hydrogenated trans fats such as margarine and vegetable oil which were marketed to the public as a healthy alternative.  However, shortly after this change in dietary habits rates of cancer and heart disease (health conditions that were extremely rare before the 1940s) started to rise rapidly.  Saturated fats continued to be blamed for this relatively recent increase in cancer and heart disease despite the fact that people have eaten them for thousands of years but only started to eat hydrogenated trans fats since the 1930s (around the same time that cancer and heart disease started to become more prevalent).

More recently research has come to the defence of saturated fat and actually revealed that it has a number of benefits.

WHAT ARE THE BENEFITS OF SATURATED FAT?

1) REDUCED RISK OF HEART DISEASE:- As discussed above consumption of saturated fat is often associated with an increased risk of heart disease.  However, it may actually have the opposite effect.  Eating saturated fats lowers blood levels of lipoprotein (a), a substance that is linked with heart disease.

2) STRONG CELL WALLS:- 50% of your cell walls are made from saturated fats.  They give your cells walls structure and offer protection from unwanted outside materials.

3) STRONG BONES:- Consuming saturated fat is essential for the proper absorption of calcium by the bones.  Some sources recommend as much as 50% of your dietary fat intake should come from saturated sources so effectively absorb calcium.

4) STRONG IMMUNE SYSTEM:- Myristic acid and lauric acid (two types of saturated fat found in butter and coconut oil) can both help keep your immune system strong.  Without sufficient supplies of these two saturated fatty acids your white blood cells struggle to identify and fight bacteria, fungi and viruses.

5) ABSORPTION OF ESSENTIAL FATTY ACIDS:- Elongated omega 3 fatty acids are absorbed and retained in your body’s tissues more easily when your diet is rich in saturated fats.

6) HELPING YOUR HEART DEAL WITH STRESS:- When handling stress your heart uses the saturated fats palmitic acid and stearic acid.

7) IMPROVED LIVER HEALTH:- Saturated fats protect your liver from alcohol and toxic medications.  They have even been shown to reverse liver damage after it has occurred.  Saturated fats also help clear fat from the liver which helps it perform more effectively.

8) IMPROVED LUNG HEALTH:- To function optimally the airspaces of the lungs need to be covered in a substance called lung surfactant that is comprised entirely of saturated fats.  Not eating enough saturated fat can lead to the production of faulty lung surfactant which ultimately causes lung damage and breathing disorders.

9) IMPROVED BRAIN HEALTH:- Your brain is made largely from fat and cholesterol and about half of this fat is saturated.  Failure to consume enough saturated fats can prevent your brain from functioning optimally.

10) PROPER FUNCTIONING OF THE NERVOUS SYSTEM:- Certain saturated fats act as messengers in your body.  They assist with vital functions such as digestion and the release of insulin.  Not eating enough saturated fats means that these messages do not get transmitted and these vital functions do not get performed properly.

SATURATED FAT SUMMARY

As you can see saturated fat is not as bad as we are often led to believe.  In fact consuming the right levels can be very beneficial to your body.  That does not mean you should go out and eat a block of butter or eat as many beef burgers as you can manage.  However, it does mean that you should make saturated fat part of your diet.  If you want to have some butter with your food go for it and when selecting your meats make sure you have a mixture of red and white.  All these foods are essential for good health and should be included as part of a well balanced diet.

Now I want to hear from you guys.  What is your opinion on saturated fats?  Has this article changed your outlook?  Do you disagree with it?  Let me know by commenting on this blog post.

Sources:
7 Reasons to Eat More Saturated Fat (4 Hour Work Week Blog)
Foods High in Saturated Fat and Cholesterol (Discovery Health)
Is Saturated Fat Bad For You (Truth About Six Pack Abs)
Saturated Fat (Wikipedia)
Saturated Fats.  The Cause of Heart Disease or the Answer to the Problem? (Natural Health Information Center)
The Benefits of Saturated Fats (Article Base)
The Truth About Saturated Fats (Health Report)

Related Posts

• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• October 29, 2009 -- What is Dietary Fat? (33)
• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)

In the past I discussed the two macronutrients carbohydrates and protein in detail.  Today I want to complete my write up of the three macronutrients and provide an introduction to dietary fat.

WHAT IS DIETARY FAT?

Dietary fat is probably the media’s least popular macronutrient.  Everywhere you look people are being advised to consume less fat, buy low fat products or even avoid fat completely.  However, despite this negative perception dietary fat is an essential part of your diet.  It supplies your body with essential fatty acids (EFAs), provides energy, helps your body absorb certain vitamins, helps your body grow and supports a strong immune system.

Dietary fat contains more than double the calories of the other macronutrients with nine calories per gram compared with carbohydrates and protein which both contain four calories per gram. It is constructed from a combination of carbon and hydrogen atoms which are chemically bonded together. The structure of this chemical bond determines the type of dietary fat it will be.

HOW MANY DIETARY FATS ARE THERE?

There are four main types of dietary fat although each of these can be broken down further. Although certain foods may be referred to as a source of saturated fat or a source of trans fats it is never really that simple. Most fat sources are a combination of two or more fat types. For example, whilst olive oil is often referred to as a source of monounsaturated fat it also contains smaller levels of polyunsaturated and saturated fats.

1) SATURATED FATS (SATURATED FATTY ACIDS) (SAFAs):- Saturated fat are those where all the carbon atoms are bonded to hydrogen atoms i.e. they are saturated with hydrogen.  They are found mainly in animal products such as meat, butter, cheese and cream.  Saturated fats have the highest melting point of all the natural fats and remain solid at room temperature.

2) MONOUNSATURATED FATS (MONOUNSATURATED FATTY ACIDS) (MUFAs):- Monounsaturated fats are those where there is one double bond between carbon atoms.  This means the carbon atoms are bonded to hydrogen atoms at all but one point (the double carbon bond).  They are therefore not fully saturated with hydrogen atoms (hence the ‘unsaturated’ part of the name) but only at this one point (hence the ‘mono’ part of the name).  Monounsaturated fats are mainly found in avocados, nuts and olive oil.  They have a lower melting point than saturated fats but a higher melting point than polyunsaturated fats.

3) POLYUNSATURATED FATS (POLUNSATURATED FATTY ACIDS):- Polyunsaturated fats are those where there are two or more double bonds between carbon atoms.  This means that they are not fully saturated with hydrogen atoms (hence the ‘unsaturated’ part of the name) and this happens at two or more points (hence the ‘poly’ part of the name).  The two main types of polyunsaturated fats are omega 3 fatty acids and omega 6 fatty acids.  Omega 3s are mainly found in oily fish whereas omega 6s are mainly found in vegetable oils.  Both omega 3s and omega 6s are essential fatty acids which means they cannot be produced by your body and must be sourced from your diet.  Polyunsaturated fats have the lowest melting point of all dietary fats and remain liquid at low temperatures.

4) TRANS FATS (TRANS-ISOMER FATTY ACIDS) (TFAs):- Trans fats are those where an originally unsaturated fat has hydrogen atoms added to it.  They can be created naturally when a hydrogen bond on an unsaturated fat gets twisted.  However, the vast majority of trans fats are man made in a process called hydrogenation.  Man made trans fats are mainly found in processed foods such as biscuits, cakes and crisps.  They have a high melting point and remain solid at room temperature.

WHICH TYPES OF DIETARY FAT SHOULD YOU CHOOSE?

Conventional wisdom suggest that you should consume mainly unsaturated fats, limit your intake of saturated fats and completely avoid trans fats.  The logic behind this is the effect that each type of fat has on your HDL (high density lipoprotein) and LDL (low density lipoprotein) cholesterol levels.  LDL cholesterol can build up in the artery walls which causes them to become blocked and restricts the flow of blood through them.  Ultimately, this can lead to high blood pressure, increase your risk of heart disease and damage your vital organs.  HDL cholesterol removes excess LDL cholesterol from your bloodstream and blood vessel walls then transports it to the liver where it can be processed and removed from the body.

So based on this conventional wisdom unsaturated fats increase HDL cholesterol levels whilst reducing LDL cholesterol levels and therefore come highly recommended.  Saturated fats increase levels of both HDL and LDL cholesterol, hence the reason moderate consumption is advised.  Man made trans fats are believed to have no health benefits.  They increase LDL cholesterol levels whilst reducing HDL cholesterol levels and should be avoided at all costs.

However, more recent research suggests these popular assumptions surrounding dietary fat might not be correct.  This article from The Fitness Black Book suggests that instead of going for specific types of fat you should try and eat natural fats whilst avoiding processed fats.  Scott (the author) believes that many polyunsaturated fats such as vegetable oils are in fact highly processed, unnatural and unhealthy.  Contrastingly, saturated fats come from natural plant and animal products so are therefore good for your health.  Monounsaturated fats and certain polyunsaturated fats (such as fish oils) also come from natural plant and animal products meaning that they too are good for your health.  Trans fats are largely man made and so should still be avoided completely.  Research supports this view with the following article outlining just how important saturated fat is to your body.

In summary when it comes to the four types of fat you should follow the guidelines below…
- Saturated Fats:- OK to consume but make sure they come from natural sources e.g. go for a joint of beef instead of a beef burger.
- Monounsaturated Fats:- OK to consume but make sure they come from natural sources e.g. go for nuts and olive oil instead of margarine and mayonaise.
- Polyunsaturated Fats:- OK to consume but make sure they come from natural sources e.g. go for oily fish, seeds and green leafy vegetables but avoid vegetable oil.
- Trans Fats:- Avoid at all costs.

HOW DOES YOUR BODY USE DIETARY FAT?

When you ingest any type of dietary fat it is broken down into glycerol and fatty acids in the stomach and intestine.  Since fats and oils cannot be mixed with water or water based substances such as digestive fluids, the glycerol and fatty acids next need to be altered in a process called emulsification.  This process allows fats to be held in the digestive fluids long enough to be digested.  Once digested the fat is then transported to your body’s cells via the bloodstream and lymphatic system.  If it is not needed immediately, glycerol can be converted into glucose and either used for energy, stored as glycogen (short term) or stored as body fat (long term).

Unlike carbohydrates and protein which have one major function (carbohydrates provide your body with energy and protein acts as building blocks for your body’s cells), dietary fat has a number of important roles in your body.  These include:
- Forming the structure of every cell membrane in your body.
- Helping you absorb certain vitamins.
- Lubricating your joints.
- Providing insulation for your nerves.
- Supporting strong bones.
- Supporting a strong immune system.

DIETARY FAT SUMMARY

Dietary fat is often seen as the macronutrient to avoid.  However, it is a vital part of your diet so long as you go for natural fats.  By choosing the right fats you can keep your cholesterol levels under control and keep your body functioning properly.  I hope this article has given you a basic introduction to dietary fat and its importance.  In my next few articles I plan to expand on the pros and cons of consuming dietary fat and also recommend a selection of natural fat choices.

Until then I want to hear your thoughts.  Do you agree with my recommended fat choices?  Is there anything I have missed?  Let me know by leaving a comment.

Sources:
Fat (Wikipedia)
Fat Summary (Weight Loss Tips and Secrets)
Digestion of Dietary Fats (Carbs Mart)
Proven Health Benefits of Saturated Fats (Organic Natural Health)
The Fat Panel
The Four Types of Fat – Sorting Out the Confusion of Dietary Fats (The Fitness Black Book)

*****

If you enjoyed this article and want to make dietary fat part of your diet then you should check out Antonio Valladares’ Healthy Urban Kitchen Cookbook.   In his ebook Antonio provides you with a number of tasty, versatile recipes which utilise healthy fats.

Related Posts

• November 21, 2009 -- What are Trans Fats? (8)
• November 7, 2009 -- What is Saturated Fat? (16)
• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)