Fats, protein, carbs, and fiber

Trans fats are considered bad by virtually all accounts. They raise blood LDL, bad cholesterol, and can even lower HDL, good cholesterol (Sizer & Whitney, 2012). They may also increase tissue inflammation, contributing further to heart disease (Sizer & Whitney, 2012). While small amounts of trans fat can be found in natural sources such as red meats and dairy products, most are made by processing liquid fats in a process called hydrogenation into a solid (Sizer & Whitney, 2012). While many foods claim to be trans fat free and display such information on their label, they still contain hydrogenated fats. If a serving contains less than .5 grams of trans fat it can be labeled as trans fat free, even if the first ingredient is partially hydrogenated oils. Thankfully it is easy enough to spot the fat break down on the nutrition label and the word “partially hydrogenated” in the ingredients list. The recommended intake of trans fat is as close to zero as possible, therefore those servings of trans fat “free” foods add up!

Saturated fats are found mostly in animal products such as animal fats (meats and full fat dairy) and tropical oils such as palm or coconut (Sizer & Whitney, 2012). While too many saturated fats can increase LDL, they do not lower HDL like trans fats. The recommended amount of saturated fats is less than 7 percent. There has been a lot of controversy this past decade about saturated fats and whether or not they deserve the bad rap they’ve been getting. With low carbohydrate/ high animal protein diets such as the Paleolithic diet and the Atkins diet, there is tons of “research” that claims saturated fats are not detrimental to one’s health. It’s difficult to separate factual information from the hype. My general rule (as opposed to tossing my hands in the air and saying forget it, I’ll eat cookies for breakfast!) is to not worry too much about saturated fats from natural sources in moderation. Eggs, cheese, lean meats, or a bit of butter or coconut oil is ok but I’m very careful about buying processed food. The little bit I do buy has a very short list of ingredients that do not include lard, high fructose corn syrup, partially hydrogenated oils, or anything I would not cook with in my own kitchen.

Healthier fat choices include monounsaturated fats and polyunsaturated omega 3 and omega 6 fats. These come from plant sources and fish. Replacing saturated fats with unsaturated fats benefits the heart. Monounsaturated fat is more saturated than polyunsaturated fat (Sizer & Whitney, 2012).  Monounsaturated fats such as olive or peanut oil are a better choice than saturated fats, but polyunsaturated fats such as fish oil, soybean oil, and corn oil are considered essential nutrients that the body’s cells require (Sizer & Whitney, 2012). Most people get enough omega 6 acids from nuts and oils, but do not get enough omega 3 acids from fish (Sizer & Whitney, 2012). Adding 6-8 ounces per week of fatty fish is enough to support optimum health (Sizer & Whitney, 2012). This does not have to be expensive or difficult. While fish can be expensive, canned salmon, mackerel, and sardines are very high in these beneficial fats and they are reasonably priced for most anyone’s budget (Sizer & Whitney, 2012).
The body needs proteins and amino acids to build new tissue and replace cells, such as muscles, skin, hair, and nails (Sizer & Whitney, 2012). Proteins also build antibodies, enzymes, and hormones, and transport substances and fluids throughout the body, help the blood clot, and provide energy to the body (Sizer & Whitney, 2012).
The body uses carbohydrates for energy. The brain and nerve tissues prefer carbohydrates as fuel (Sizer & Whitney, 2012).The absolute minimum recommended amount of carbohydrates is 130 grams. What type of carbohydrates one is consuming is definitely important. Many people eat a lot of processed foods that are high in simple carbs such as refined flour and sugar. These foods are lacking in fiber and nutrients, and therefore not the best source of carbohydrates. Whole grains, legumes, fruits, and vegetables are all healthy and fiber rich sources of complex carbohydrates (Sizer & Whitney, 2012). Fiber has many benefits, such as regulating the digestive system, helping one feel full longer (therefore reducing the risk of obesity), lowering cholesterol, controlling blood sugar levels, and reducing the risk of diseases such as hypertension, heart disease, diabetes, and gastrointestinal disease (Anderson, Baird, Davis, Ferreri, Knudtson, Koraym, Waters, & Williams, 2009).

References

Anderson J.W., Baird, P., Davis, R.H. Jr, Ferreri, S. , Knudtson, M., Koraym, A., Waters, V., Williams, C.L.. (2009). Health benefits of dietary fiber. Nutrition Reviews, Apr;67(4):188-205.

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning.