Fat: Still confused?

In a previous post we learned that fat can be healthy in moderation. But fat is still a common source of confusion.  Here are the top 3 questions I typically get asked related to fat:

1. Coconut oil is healthy, right?

• Coconut oil is a type of saturated fat, which we know is fine in moderation. However, consuming excessive amounts of coconut oil by the spoonful hasn’t proven any benefit in healthy individuals (1). Sadly, any product claiming to cure your acne, digestive issues, and weight problems all at once is likely a money-grab.  Plus, if you choose coconut oil in place of other fats, chances are you are missing out on healthier, cheaper options (think unsaturated fats like olive and canola oil). 
• The bottom line: If you are looking for dramatic health benefits, coconut oil may not be the answer. Choose coconut oil if you enjoy the flavor to enhance recipes every now and then.

2. Should I take an Omega-3 supplement?

• Omega-3’s are important because our bodies cannot make them on our own; in other words, we must get them through diet or supplement. There are actually THREE types of Omega-3 fats: ALA is plant-based (found in flaxseeds, chia seeds, walnuts, etc.), while EPA and DHA are found primarily in fatty fish such as salmon, mackerel, trout and albacore tuna. Most research regarding health benefits has been based on EPA and DHA, not ALA. Potential benefits of EPA and DHA include prevention of heart disease, along with improved brain and eye function (1). But before you run to the drugstore to load up on omega-3’s, remember that supplemental EPA and DHA may not have the same benefit as dietary sources (2). Your first line of defense would be to obtain omega-3’s through what you eat. The American Heart Association recommends consuming at least 2 servings of fish per week.
• The bottom line: If having 2 servings of fish per week is unfeasible for you (due to dislike or another reason), then a fish oil supplement with EPA and DHA may be of benefit. Consult a doctor to determine if an omega-3 supplement is right for you.

3. Which is best, butter or margarine?

• The straight answer is: whichever you prefer! Over time they’ve both had a hard go. Margarine is often referred to as “plastic”, or butter as “a heart attack waiting to happen”. The reason people refer to margarine as “plastic” is because of those trans fats mentioned in a previous post. The culprit here is hard margarine (sold in blocks), which has trans-fats to make it solid at room temperature. However, soft margarine (sold in tubs) is mostly a vegetable oil blend… not so bad, right?  People refer to butter as “a heart attack waiting to happen” because it contains saturated fats. Yet saturated fats are not nearly as bad as trans fats on our heart health. And the truth is, margarine and butter have roughly the same amount of calories per teaspoon. The trick is to watch how much you use at a time, and don’t add it unnecessarily
• The bottom line: Choose soft margarine OR unsalted butter, and simply limit the amount that you use.

Do you have more questions? Please email us at fit2recover@gmail.com with your questions and we’ll be happy to answer!

Allana, RD

References

    1. Vannice G, Rasmussen H. Position of the Academy of Nutrition and Dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014;114(1):136-153.).

    2. Parleman, M. Omegas: Dissecting the Science on Omega-3 Supplements. Today’s Dietitian. May 2015;17(5):14