lear n i ng
ats” has become a four-letter word in our
diet. For more than four decades, dietary
fats have been demonized and disparaged.

We avoid them, purchase low-fat or fat-
free options and even choose synthetic or factory-created fats
the Skinny
on Fats
TEXT Jaime Coffey Martinez, MS, RD
over real food.

Current science is revealing that fat is not what is hurting
our health. In reality, fat is necessary for many key functions
in the body. For example, it provides energy, maintains core
temperature, makes hormones, absorbs nutrients and has a
major role in neurological and brain function.

The war on fat may be over, but the dietary
recommendations of the past decades have left many of us
confused about which fats to avoid and which to include.

Let’s break it down:
Monounsaturated Fats
These fats are historically referenced as “healthy” fats and are credited for
decreasing cardiovascular and cancer risk in addition to providing nutrients.

Examples of monounsaturated fats include olives or olive oil, vegetable oils, nuts
and avocados. The Mediterranean Diet, rich in olive oil, is associated with reduced
risk of early death and weight management. Debate continues on whether olive oil
is oxidized at high temperatures; therefore, some recommend limiting use to low
heat and using only extra virgin olive oil.

Polyunsaturated Fats
Also referred to as “essential” fats, meaning unlike monounsaturated and saturated
fats, the body requires polyunsaturated fats through diet for biological processes.

Polyunsaturated fat can be found in nuts, seeds, fish, algae, leafy greens, vegetable
oils and krill. Omega three, six and nine are all polyunsaturated fats, however, their
roles in the human body are vastly different. Focus your diet on the inclusion of
omega 3s (found in fish, algae, leafy greens) since they are anti-inflammatory and
heart healthy.

It is important to note that fats are not exclusively saturated, monounsaturated, or
polyunsaturated. Foods are labeled based on their most dominant form, but often
contain a combination of all types of fat.

30 June 2015 washingtonFAMILY.com