THE GOOD SIDE OF FATS

In this issue of the A.K. Health Bulletin, we will examine the good aide of fats.

Dietary fats are necessary for good health. This may sound a bit far fetched, if not outright strange, but the statement is fact. As far back as 1929, fats were found to be "essential" in our diet.

Balance is the key in making fat work for you. There are two important considerations:

Consume a variety of the "good fats" inducting quality oils, such as extra virgin olive and unprocessed safflower, linseed, and sesame. Fats from butter, meats, eggs, and dairy are "good" as well, as long as they are balanced in the diet with oils.

Avoid hydrogenated (or partially hydrogenated) fats such as margarine and many of the fats used to make breads and other products (read labels). Hydrogenated fats can disturb the normal, healthy action of fats. Also, fried fats should be avoided for similar reasons.

"Here are some of the reasons why fats are good for you."

1. Fat as a Source of Energy

The body uses two main fuels for energy: carbohydrates and fats. The energy is obtained through the conversion of carbohydrates to sugar (called blood sugar or glucose) and fats to fatty acids. However, fats provide more than twice the potential energy of sugar, giving 9 kcal. (Kilocalories) of energy, compared with only 4 kcal from carbohydrates. Therefore, it makes more sense for the body to use fats whenever possible. One important factor which must be present for this to happen is a moderate level of activity - as in easy, aerobic exercise.

If the body can not bum fat for energy (due to a lack of proper fats or exercise), two things may occur:

a) The body may be forced to use more sugar, potentially lowering blood sugar. In some people, this low blood sugar may produce mood swings, fatigue, clumsiness, headaches, depression, allergies, or other symptoms.  However, if there is enough fat available for energy, blood sugar will be kept at a more steady level, allowing the body to have an almost unlimited supply of energy. This will leave enough blood sugar for the brain and nervous system, which relies solely upon sugar.

b) In order for the body to use rather than store fat, fats must be balanced by having a variety of "good" fats in the diet. The nutrients necessary for fat utilization must also be present. Vitamins such as thiamin, riboflavin, and niacin, and the minerals zinc and manganese 4 are all important for fat metabolism.

2. Fat for the Development and Maintenance of the Hormonal System

The hormonal system, one of the body's main life support systems, is dependent upon fats for good function. This includes the production of hormones for the glands of the adrenals, thyroid, and thymus (immune system), as well as the sex glands. In the adrenals, for example, cholesterol is needed for the production of progesterone and cortisone. Niacin and phosphorous are two nutrients which help make this possible.

These hormones help regulate body functions such as defense immunity against invading bacteria and viruses, replacement of worn out cells, temperature regulation, weight control, blood pressure control, nervous system balance, and many others. Without the presence of fats and the nutrients necessary for fat usage, hormonal imbalance may develop.

3. Fat as an Insulator

The body's ability to store some fat makes most climates on earth suitable for life. Normal fat deposits in the skin help prevent too much heat from leaving thebody in colder environments and provide some protection from the heat in warmer climates.

Cholesterol and other fats serve as a protective barrier, making the skin resistant to water and other substances that could cause harm. Without this protection, many harmful substanc es, such as chemical pollutants, would be able to enter the body through the skin.

In addition, fats in the skin help protect against dehydration by preventing too much bodily water from evaporating. One symptom of dehydration is dry, scaly skin. A certain amount of evaporation is normal, but these fats keep as much as 10-20 times more water from escaping the body.

4. Fat for Support and Protection

When we exercise, walk down a flight of stairs, and especially if we fall, a great amount of support and protection is needed. Fats help provide this protection, acting much like the packaging material one might use when mailing a fragile gift.

Fats support and protect the vital parts inside the body including the kidneys, adrenals, stomach, intestines, pancreas, uterus, and ovaries. Stored fats help prevent these organs and glands from "sinking" lower and lower as result of the daily downward stress of gravity. This "visceroptosis," as it is called, could adversely affect the organs and glands within the abdomen, as well as create an unsightly abdominal protrusion. In addition, fats protect the lining of the stomach and intestine from irritating substances in the diet, such as alcohol and certain spices.

5. Fat and Prostaglandins

Although their purpose is not completely known, hormone like substances called prostaglandin (PG's) are necessary for all cell function. They are produced in the body from fats in the diet and help regulate blood pressure, steroid production, immunity, water balance and lactation, and other life support systems. The PG's also control free radicals, which, when in excess, may contribute to certain disease states.

6. Fats as Regulators of Vitamins and Minerals

Fats help the body use certain vitamins and minerals. Cholesterol, along with sunlight, is important for the production of Vitamin D.  Absorbtion and utlisiation of vitamins A,D,E and K are also highly dependent on fats.

Calcium is a hot item these days, but the importance of fat for calcium utilisation is usually forgotten. PG’s help to get clacium into the mucles and bones. If the right fats (and PG’s) are not present, calcium may not be utilized. Fat dependent vitamin D is also necessary for calcium proper calcium use.

7. Fats for Pregnancy and Lactation

Fats are a vital part of a healthy pregnancy as well as lactation. During pregnancy, fat protects the fetus. This protection is similar to the bodily protection discussed above. The fetus also develops its hormonal system based on the mother's hormonal state, which is fat dependent.

During breastfeeding the baby gets PG's and cholesterol through the mother's milk, protecting the baby against allergies, asthma, and intestinal problems These vital fats are not available to the baby except through breastfeeding. This natural method promotes the mental and physical health of future generations.

8. Fat and X-Rays

Fat help protect the body against the harmful effects x-rays. There seem to be two reason for this:

1) through physical protection of the cells, and

2) by controlling free radicals that are generated when x-rays are taken.

9. Fats and Digestion

Fats are important for proper digestion.  Lipase and bile, two vital fatty substances, help in the digestion and absorption of dietary fats and vitamin A, D, E, and K.

Lipase, a digestive enzyme produced by the pancreas, can also be found in certain foods such as avocado and olive oil. Eating these foods may be an aid to both digestion and overall fat metabolism.

Bile, produced in the liver and stored in the gall bladder, is highly dependent upon fat. Bile helps the large intestine function properly, including the production of vitamin B-12 and the control of cholesterol in addition to waste removal.

10. Fats Taste Good

Anyone who has tried to make a delicious meal knows the importance of fats for good taste. The palatability of good food as a result of fat may be the difference between a healthyappetiteand a poor, unhealthy diet.

Taste is, in part, the mental health side of fats. It's also great to know that fats can be enjoyed in a healthy way, without the guilt.

In summary, fat is important for good health Dietary fats, however, must be balanced, to include a variety of oils, butter, meats, eggs, and dairy in moderate amounts. Many pkaid fats bemuse of misinformation and fear. As time goes on, the low fat" trend will disappear, as much research has already shown the benefits of this necessary, healthy substance.

Space does not permit us to give the whole picture regarding this complex issue. Most likely, you have many unanswered questions. Feel free to write to us, and be assured that other issues of the A.K. Health Bulletin will address more of these items in the future.