It wasn’t too long ago that many of us following a fat-free diet thought we had finally come across the secret to permanent weight loss. While faithfully opting for modified versions of our old favourites, however, we still felt like we were missing something. Guess what? We were missing something.
Fat is an important part of our diet. Good fat, that is. So, what is good and what is bad? Here’s the lowdown...
Saturated fats: These are found in all food fats and oils, but are especially abundant in hard fats, like animal fats, butter, and palm and palm kernel oil. An excess of saturated fats is linked to health problems for our hearts and arteries.
Unsaturated fats: There are many types of unsaturated fats -- and, for the most part, these are our “good” sources of fat. Generally, flax, olive, canola, hemp, safflower, sunflower, borage and evening primrose oils are unsaturated, as are avocados, peanuts and nuts, like almonds, macadamias, cashews, pecans and filberts.
Trans-fatty acids: Produced by high temperatures and hydrogenation, trans fats are primarily present in margarines, shortenings, convenience foods and some oils. They can disrupt the function of essential fatty acids, and they have been linked to heart disease. Avoid them.
Cholesterol: This controversial substance is both good and bad. Our bodies make cholesterol, and it is essential for our health; however, when our bodies make too much (as they do when under stress and taking in too many calories), the results can lead to heart disease.
Essential fatty acids (EFAs): There are two kinds of fatty acids that are considered “essential” (meaning we must get them from food, as our body will not manufacture them), and they happen to be getting much press lately: DHA and EPA. DHA and EPA may give our babies a real intellectual advantage. Studies have shown that babies and children who eat foods containing these EFAs may have better intellectual functioning and superior problem-solving abilities; they are also less likely to have learning disabilities or Attention Deficit Hyperactivity Disorder. Furthermore, EFAs received while baby is still in the womb are crucial to the development of baby’s full cognitive and visual potential. They also fight diabetes, cardiovascular disease, poor night vision and dyslexia. EFAs can be found in fish oil, seed oils and avocados.
The bottom line? Avoid fats that will harm our bodies, but don’t eliminate fat all together. Regularly consuming good essential fats will benefit both mom and baby for a long time to come.
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TIP(S): Avoid heating oils and fats too much, as this can alter their composition and, subsequently, negatively affect our bodies.
ADVICE: Consume foods with good fats; avoid purchasing those with saturated or trans fats.
MOMMY WISDOM: Avocado is a great “good fat” first food. My four-year-old ate it every day.
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REFERENCES:
Stevens L. Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder. Am J Clin Nutr 1995;62:761-8.
Willatts P, et al. Effect of long-chain polyunsaturated fatty acids in infant formula on problem solving at 10 months of age. Lancet 1998;352:688-91.
Makrides M. Are long-chain polyunsaturated fatty acids essential nutrients in infancy? Lancet 1995;345:1463-8.
Stordy J. Benefit of docosahexaenoic acid supplements to dark adaptation in dyslexics; letter. Lancet 1995;346:385.
England MA. Normal development of the central nervous system. Fetal and neonatal neurology and neurosurgery. Edinburgh (Scotland): Churchill Livingstone; 1988. p 3-4.
Connor WE, et al. Essential fatty acids: the importance of n-3 fatty acids in the retina and brain. Nutr Rev 1992 Apr;50(4):21-9.
Erasmus, Udo. “Fats that Heal; Fats that Kill”. British Columbia, Canada. Alive Books, 1983.