Ask Dr. Denton:The 'Big Fat Lie'. Smart people eat 'Smart Fats'

'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 you think I am wrong about this, consider this: How long has your "Crisco" (or the equivalent competitors label) been in your pantry? Some of the hydrogen molecules end up on one side of the fatty acid and some on the mirror image or the TRANS side. Well ...surprise, surprise... the trans-form is rarely seen in nature so the body doesn't commonly process this type of fat. So, what does the body do with such a product that is so unfamiliar? We send it to the liver for filtering, or we sort of "pack it away", and produce several possible unhealthy results. Many studies have suggested that this "packing it away" comes in the form of that ugly word atherosclerosis = hardening of the arteries.

Hydrogenated oil is commonly used in the food industry because of this increased shelf life. Those French fries you are eating are usually cooked in oil typically packed with "trans-fats"- about 6.8 grams of trans-fats per order of large fries. That donut has almost 4 grams of "trans - fat". Hydrogenated vegetable oil is the leading source of trans-fatty acids in the American diet. This oil is found in nearly all processed foods, and is used to fry most foods in the fast food industry. Your intake of this kind of processed fat should be less than 1% of your daily calorie intake. So, in your food choices, think less than 2 grams per day. Or, better yet, don't eat foods that are processed or cooked in hydrogenated oil or overheated oil.

Saturated fat = fat found largely in red meats, and dairy products.

Fat around our waistline is like that fat in a steak. When cattle are finished for market, they are often fed high amounts of carbohydrate rich grains like field corn. This leads to the "fattened calf". The steak fat is a saturated animal fat. Think about it for a minute. If you eat high amounts of processed carbohydrates or just simply take in too many calories your body makes saturated fat (beer belly), just like that cow. Eating high amounts of foods from animals (fatty steaks like the "rib eye" cut), and some plants, will give you a very high calorie fat intake which is not useful for your bodies proper functioning.

Remember, you can still have some saturated animal fat and your body will use it effectively. However, if you consume too much, the calorie content and the saturated fat content will lead to obesity and heart disease. So, when you make your choices, consume London broil, flank steak, or, if you can find it at a reasonable price, filet minion when you decide to eat beef. Whole milk products, such as lard, fatty pork, veal, and plant foods such as coconut should be limited. However, think lean meats and low-fat milk products - not no-fat.

Polyunsaturated fat = found in many fish and plants.

Omega 3 fatty acids are found in cold water fish/salmon and sardines (Mediterranean diet). Omega 6 fatty acids are found in flax seed oil, (Western diet). Think flower oils and you have the healthiest polyunsaturated oils/fat used in World today: Sunflower oil, Safflower oil. Both the omega 6 and 3 fatty acids have anti-inflammatory effects but the ratio of their intake should be 2 to 1. This ratio will allow the Omega 3 fats to stimulate the brain in order to burn fat not store fat. Simply put - eat more fish than chips!

Monounsaturated fat = are found largely in nuts, seeds, olive oil, and canola oil.

Monounsaturated fat is considered extremely heart healthy. The superstar in this arena of "smart fat" is olive oil. Extra-virgin olive oil is the least processed and clearly the healthiest form of olive oil. Poyphenols are an added benefit in olive oil. This is an antioxidant that protects the body from free radicals that destroy cells. In 2002 the European Journal of Nutrition published an article showing approximately 2 tbsp of extra virgin olive oil per day had significant heart health benefits by decreasing LDL (level of cholesterol carrier that should be low for heart health) and increased antioxidants.

Finally, it is important to know that oils have a mix of saturated and unsaturated fat within them. That is why knowing those percentages is important in order to understand their health benefits. The more mono - saturated fat and un - saturated fat, the healthier the oil/fat. Remember, when cooking with oils, low heating is better than superheating because the oil won't destabilize and thereby become a trans fat.

Dr Dean Ornish, a well known nutrition expert, made a great point when he said "Unfortunately, a longer life for the product may mean a shorter life for you." Common sense tells us that if a food product can sit out for weeks, you should question its nutritional value.

So, it is time to expose and reject what I call the "Big Fat Lie." A reasonable amount of "smart" fat in your diet is 25 - 35%. Remember, Mono-saturated fats are the best and Poly- unsaturated fats are good. Saturated fats should be limited. When you are eating meats, look for the lean cuts. Better yet, think fish like salmon and sardines which contain Omega 3 fatty acids, one of the best fats you can- and should - consume. Fish oil is particularly necessary for brain function.

The marketing World which created such terms as "low-fat" and "no-fat" has not necessarily improved our health. It is time to reject the "Big Fat Lie." The real term, the one which should guide us in our food choices, should really be SMART-FAT. Smart people eat "smart fats" ...and may just live better, longer and happier lives.

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Dr Denton D. Weiss, M.D. is board certified in both Plastic and Reconstructive Surgery and Otolaryngology-Head and Neck Surgery. Dr. Weiss' approach to his medical practice flows from his convictions about the meaning of life which are deeply rooted in his Catholic Faith. He and his wife, Michelle strive for an integrated approach to life which recognizes the unity of the body, mind and soul. They call this approach "Bella Vitae"... or "Beautiful Living". He is a contributing writer to Catholic Online.

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