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Food and Nutrition
The Truth About Fats: What Everyone Needs to Know.
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Jun 5, 2015 - 11:18:03 AM

(HealthNewsDigest.com) - The news is full of stories and research about trans fat, saturated fat, tropical fats, cholesterol and more. Registered dietitian nutritionist Felicia Stoler breaks it down into easily digestible fat facts.

Fats have been in the news a lot lately. The FDA is banning trans fats, the 2015 Dietary Guidelines have exonerated dietary cholesterol, and the connection between saturated fat and heart disease has been debunked. Each story adds another layer of confusion. It can be difficult to understand how they relate, and most importantly, what to eat and what to avoid. Registered dietitian nutritionist Felicia Stoler explains the basics of fats, and unravels the latest news about this dietary basic which we can't live without. 

What exactly are fats?
"Our diet can be separated into three macronutrients: proteins, carbohydrates and fats. We eat food to get energy, and fats are a great source of energy. Fats do other things in our body, too. They help transport fat-soluble vitamins A, D, E and K. They are required for hormone formation. They also help our skin, nerves and brain function at their best. We can't live without them."

What kinds of fats are there?
"Although lots of different names are thrown around, there are two basic types of fats: saturated or unsaturated. You may have heard about polyunsaturated and monounsaturated fats; that just explains the degree of unsaturation. Every cooking oil is comprised of these basic fats. Olive oil is mainly unsaturated and is very good for us, but its goodness breaks down at high heat. Malaysian sustainable palm oil is balanced with almost equal amounts of unsaturated and saturated fats. This natural composition prevents oxidation, ensuring a long shelf life and a neutral flavor. Most oils oxidize over time, and their flavor and aroma turn rancid."

Doesn't saturated fat cause heart disease?
"We now know the association between saturated fat and heart disease is questionable. We were making recommendations based upon old data that was LIMITED to the science of the time, and is now outdated based upon the newer analyses, lab tests, biomarkers and longitudinal studies that are available. When consuming fats, we should still be mindful and choose wisely."

What about trans fat?
"We should be getting rid of trans fats. Most are the by-product of an industrial process which food formulators use to make an unsaturated fat act more like a saturated fat. Studies show that trans fats do increase our risk of heart disease. The Centers for Disease Control and Prevention says reducing trans fat consumption could prevent up to 20,000 heart attacks each year. That's why this unhealthy ingredient is being phased out of our foods. Heart disease is still the number one killer in this country.

"Instead of using chemically altered oil, many food manufacturers are using Malaysian sustainable palm oil to deliver that rich, smooth texture as well as extend shelf life. Malaysian palm oil is non-GMO and naturally trans fat-free." 

How does cholesterol fit into this?
"Cholesterol is a waxy substance found in animals, including humans. The 2015 Dietary Guidelines' executive summary reports that dietary cholesterol is no longer a ‘nutrient of concern' since its consumption doesn't increase blood cholesterol levels. We should focus on eating healthy fats, such as Malaysian palm oil. It's rich in vitamin E and A, so it is good for our brain, heart and skin. The Guidelines list both of these vitamins as shortfall nutrients because we're not getting enough of them in our diets. 

"The Dietary Guidelines also suggest diets high in plant-based foods because they are associated with less environmental impact than the typical American diet. Palm oil is the most land-efficient oil crop in the world. Malaysia is also a leader when it comes to sustainability initiatives, such as wildlife protection, natural resource conservation and providing for its farmers." 

What should I do at the grocery store?
"Choose your foods wisely, and get off the low-fat bandwagon. Opt for foods with natural better-for-you fats such as fish, nuts and avocados. Be sure to use the right cooking oil for the job.

Look for products made with palm oil instead of trans fats. It's now in many products including Smart Balance spreads, Luna Bars and Nutella."


Biography: Dr. Felicia Stoler

Dr. Felicia D. Stoler, America's Health & Wellness ExpertTM, is a registered dietitian nutritionist, exercise physiologist and expert consultant in nutrition and healthful living. She was the host for TLC's reality show, Honey We're Killing the Kids. She is the author of Living Skinny in Fat GenesTM: The Healthy Way to Lose Weight and Feel Great (Pegasus 2011). She specializes in integrating behavior modification to influence positive health outcomes.

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