Butter, bacon, whole milk or full-fat dairy have
been all the rage the last 1-2 years.
Food trends have included the popularity of the Paleo
diet and Bulletproof coffee. Both of these trends coincide with research about the role of fat in our diets. Fat plays several roles. It adds flavor and satiety to meals. It’s important in hormone regulation. It also adds Calories.
Let’s talk about both, with a bit of chemistry and a
bit of nutrition included.
ScienceDaily
defines
unsaturated fat as: “…a fat or fatty acid in which there is one or more double
bond in the fatty acid chain.” In layman’s
terms, it’s liquid at room temperature (with the exception of the
avocado). Sources include: avocados,
nuts, soy, canola and olive oils.
Saturated fat is another type of fat that consists of single bonds and
is notably solid at room temperature. Saturated
fat can be found in animal products (dairy, meat, eggs, butter and coconuts).
In Frontiers, research shows: “A diet high
in saturated fat can make your brain struggle to control what you eat, says a
new study. Consuming fish oil instead of lard can make a significant
difference, the study shows” (Science Daily, 2016). In regards to inflammation, the American Journal of Clinical Nutrition
had a recent article in July of “more than 5,000
people, investigators have found that greater intake of nuts was associated
with lower levels of biomarkers of inflammation, a finding that may help
explain the health benefits of nuts” (American Journal of Clinical Nutrition,
2016).
The important part to focus on is
the overall diet and to consider swapping out a few servings of saturated fat
for unsaturated fat as needed. It probably won’t
hurt to throw in a few servings of nuts on a weekly basis if you’re concerned
about inflammation.
References:
Brigham and Women's Hospital. "Frequent nut
consumption associated with less inflammation: Five or more servings of nuts
per week or substituting nuts for animal proteins tied to a healthy profile of
inflammatory biomarkers.." ScienceDaily. ScienceDaily, 29 July 2016.
<www.sciencedaily.com/releases/2016/07/160729110930.htm>.
Frontiers. "Fish oil vs. lard: Why some fat can
help or hinder your diet." ScienceDaily. ScienceDaily, 29 July 2016.
<www.sciencedaily.com/releases/2016/07/160729132910.htm>.
Gina Volsko MS, RDN, LD is an Ohio based dietitian, health data nerd and weightlifting convert. You can follow her on Instagram @weightlifting_wife.
