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'Low-fat'/'no-fat' has not necessarily improved our health. Time to reject the 'Big Fat Lie' and choose only 'smart fats' to improve our health.

PORTSMOUTH, Va. (Catholic Online) - ”Dear Dr Denton: I thought eating fat made you fat. Please explain to me the differences between all these different types of fat you keep talking about.”

The expression BIG FAT LIE is what comes to my mind as I consider so much of the literature related to weight loss or weight maintenance. In fact, one only has to look around to see it has not produced a lot of results. I am here to say something you may have never heard. Eating fat can be healthy!

I can hear the questions coming from my readers: “How can eating fat be considered healthy after so many years of low fat no fat marketing?” The health care industry, in general (though not everyone) has insisted for 30 plus years that fat was the culprit in heart disease and obesity. Well, in many regards this is true, as far as it goes. The fat body epidemic has indeed led to an increase in heart disease. In other words, if you are obese, there is a 99% chance you will have some heart disease, period.

But the fat you consume in your diet is simply not the same as the fat you carry around your waistline. It is hard to believe, but they are distinctly different but still have a relationship. That relationship points back to You, and the choices you make in the food that you eat. Confused? Let me try to clear up the confusion.

“Lox Benedict” is the dream “fat” food for me: Salmon, egg, whole grain (meaning that I can actually see the grains) English muffin, topped with 2% milk/2% Greek yogurt/dash of kosher salt/ and two shakes of fresh ground pepper. Now, after eating this delicious food my heart is happy, my stomach is singing, my colon is regular (sorry if that is too much information) and my brain is ready for my next Board exam. (P.S. I passed).

My Great, great, grandfather would be proud of me. No ….No not just for passing the boards but I mean for consuming the great breakfast. It was his favorite as well. Now, my readers will most certainly ask, “how could this possibly be healthy?” Please, keep reading; it will begin to become clearer, I promise.

Fat is not only a part of our daily diet, it is an essential part of that daily diet. It really comes down to the types of fat and the amount of fat we consume. That is why I say it comes down to us. We are the ones who determine the nutritional quality and value of the fat in the food we consume and thereby also determine the relationship which our fat consumption can have to our overall health and wellbeing.

In today’s processed food world the words “saturated”, “unsaturated”, “polyunsaturated”, “hydrogenated” and this new term “trans- fat” keep popping up. What they mean - and how they affect our health - is what is most important for us to learn, understand and use in making our food choices as a part of a healthy life. After all, that is a part of what "beautiful living" is all about.

When you think of “fat”, please realize that it is made up of two main structures: fatty acids and glycerol. These two structures are glued together - in NATURE - to form a specific bond called an ester bond. The opposite mirror image of an ester bond is a “trans- bond” which is rarely seen in nature. Ill get to the importance of this “trans – bond” thing later, just hang on a little longer.….

Fatty acids have carbon and hydrogen links. Think of it this way: you are a passenger (the carbon) arriving at the airport and you are carrying two suitcases (two hydrogens). You are not allowed anymore suitcases, so you are SATURATED. Saturated fats containg the maximum amount of hydrogen. Because you are “saturated” - carrying two suitcases - you can’t run. This means you’re solid.

Indeed saturated fats are solid at room temperature. An unsaturated fat means you have less than one suitcase - less hydrogen bonds. Now, if you need to run to the next flight you can. Fat which is not saturated, runs (liquid = oil) at room temperature.

In an attempt to produce fat that lasted longer on the shelf (stayed solid at room temperature) the processed food industry produced hydrogenated fat from unsaturated fats. Unfortunately, in our fear of consuming too much saturated fat - and in our desire for a “butter type” product at room temperature - we have actually created a real health threat.

Hydrogenated fat and the “trans – form” of this type of fat have been shown to be extremely unhealthy. They are unsaturated fats made from plant oils/fats that have been heated and then pressure - processed. Simply put, margarine and shortening are a “modified” fat. A hydrogen molecule is added to the carbon chain of the fatty acid which makes the product more “stable”. All that really means is that the fat doesn’t become rancid and stays SOLID even if you leave it out for weeks or months……YUM?

So, if ...