Nutrition Series Part 1: Fats

In this Nutritional Series: Fats, I'm going to do my best to dispel some misinformation about fats and their role in the human body. Fats have been largely labeled as bad and things that should be restricted or eliminated altogether. Like anything, it’s important to take context into consideration. Fats play a crucial role in the following:

• Hormone Regulation: Fats are essential for producing hormones like testosterone, estrogen, and cortisol.

• Organ Protection: visceral fat is fat that surrounds your internal organs and acts as a protector. Too much visceral fat can be harmful. 

• Store Energy: Fat stores the most amount of energy, pound for pound. Fats provide a slower burn of energy, and are primarily used during lower intensity exercises.

• Cell Health: Every cell membrane in your body is made of fatty acids.

• Nervous System Function: The brain is nearly 60% fat by weight. Healthy fats support cognitive function and mental clarity.

Fats can be broken up into 3 main categories: Saturated, Unsaturated and Trans fats. All of these have different structures that allow them to have different functions. Let’s define them; 

• Saturated Fatty Acids: These are fats and substances that are often solid at room temperature and are mainly sourced from meats and dairy products. These fats are not bad in and of themselves but are often linked to cardiovascular disease. CONTEXT: if you have high LDL levels and are on medication to manage your triglycerides, then limiting these are often a good idea. If your labs are within the normal range, then you don’t need to limit these. 

• Unsaturated Fatty Acids: These fats have one or multiple double bonds. 

  • Monounsaturated: Healthy fats that are in olives, avocados, macadamia nuts and some meats. Noted for reducing LDL 

  • Polyunsaturated: Because of their chemistry, they’re more susceptible to oxidative damage than monounsaturated FA’s which can lead to more inflammation in the body. 

    • Omega 3: Primarily in fatty fish and other animal proteins. 

    • Omega 6: Found in plant oils like corn, sunflower, eggs and beef. Important for brain function. 

• Trans Fatty Acids: these fats are manufactured by pumping extra hydrogen into fats. Their use has been heavily restricted by governing bodies.

Dr. Lucas covers the needs of fats in our diet and recommendations on sources as well as amounts to take

Nutritional Series: Fats

Good vs. Poor Sources of Fat

High-Quality Sources (What You Want):

• Monounsaturated Fats: Olive oil, avocados, almonds, cashews, and peanuts — support cardiovascular health by reducing LDL levels (the bad ones).

• Polyunsaturated Fats (Omega-3 and 6s): Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, and walnuts — reduce inflammation and support brain health.

• Naturally Occurring Saturated Fats: Whole eggs, grass-fed beef, coconut oil — beneficial in moderation, especially for athletes with higher energy demands. Saturated fats consumed in excess can present some significant health risks: cardiovascular disease, inflammatory diseases, diabetes. Don’t totally avoid these, as some sources have benefits that outweigh the risks like fish and yogurt.

Low-Quality Sources (What to Limit):

• Trans Fats: Found in processed foods, pastries, and fried items — these have been associated with heart disease.

• Refined Vegetable Oils: Such as soybean, corn, and canola oil — highly processed and prone to oxidation.

• Processed Meats: Sausages, hot dogs, and fast-food meats — often contain poor-quality fats and additives.

Healthy sources of fats include avocados, nuts and seeds, healthy fatty fish like salmon

Putting It All Together

Fat doesn’t make you fat — excess calories and poor food quality do. Like most things, context is very important when making decisions. Yes you’re getting fats in your diet, but are they good fats from good sources? When you replace processed fats with nutrient-dense sources, your energy stabilizes, inflammation decreases, and your recovery improves. Generally for the average american it’s probably a good idea to limit saturated fatty acid sources and consume more unsaturated fatty acids. 

Nutrition is never about perfection. It’s about progress and awareness — learning what works for your body, activity level, and goals.

To Health,

Dr. Lucas