Your Body, Your Health

Fighting Fat

The statistics on obesity are startling. Obesity results in 300,000 deaths each year in the United States and more than 60% of Americans are overweight or obese and results in 100 billion dollars in health care costs each year. Obesity is a known risk factor for diabetes, heart disease, stroke, hypertension, gallbladder disease, osteoarthritis, sleep apnea and some forms of cancer—uterine, breast, colorectal, kidney and gallbladder. Furthermore, obesity is associated with high blood cholesterol, complications in pregnancy, menstrual irregularities, hirsutism, stress incontinence, psychological disorders, and increased surgical risk. There are many causes of obesity ranging from diet to lifestyle choices such as lack of exercise. Some of the dietary causes of obesity include lack of fiber, excess fat and sugar consumption, insufficient nutrients, flavor enhancers, and insufficient calories, which damages the metabolism causing it to burn fewer calories. Many of us are fighting the “battle of the bulge.” In order to fight fat it is important to "know the enemy" and understand the function of fats in our bodies.

Types of Fat

Dietary fats, also known as lipids, are essential to the diet and act as a tremendous storehouse of energy. Fats contain nine calories per gram, whereas carbohydrates and protein contain just four calories per gram. Fatty lipids have other functions as well, helping insulate the body and cushion our internal organs, and act to store and utilize the vitamins A, D, E, and K.

There are two fats essential to our diets: linoleic and alpha-linolenic acids. These help regulate various processes in our bodies. Alpha-linolenic acid is currently being studied for its potential in helping fight many diseases and health conditions, and has been shown to benefit the heart. Most fat found in foods is in the form of triglycerides, which are molecules with three fatty acids attached to them. The two main types of triglycerides are saturated and unsaturated.

However, while fat serves an important function in maintaining a healthy body, it is well known that too much fat can lead to weight gain and a variety of health problems, from heart disease to diabetes. Health experts recommend that no more than 30% of our calories come from fat, and less than 10% of that should be saturated fat.

Fighting Unhealthy Fat

So how do we trim unhealthy amounts of fat from our diet? One of the best ways to reduce total fat is by reducing the saturated form. Add whole grains, fruits, and vegetables for added nutrients and fiber. The fiber in the grains, fruits, and vegetables helps us feel fuller, and therefore cut down on our caloric intake overall. In addition, there are typically fewer calories in higher fiber foods. Whole grain foods like those produced by Hodgson Mill are a great way to get all the natural fiber and bran of the grain. Fiber has been shown to be helpful in curbing appetite and aiding in weight control.

When we reduce saturated fat we usually reduce cholesterol levels as well (cholesterol is a waxy lipid found mainly in animal products which has been linked to heart disease). Because saturated fats add flavor to food, it is often tough to stick to a healthier diet. However, don’t despair! Make use of herbs and spices to add more flavor and variety to your meals. Also try adding skim or soy milk, applesauce, yogurt, or milled flax seed to your favorite recipes for additional flavor and non-fatty protein. Remember, although fat is essential to our body, eating a balanced diet rich in whole grains, fruits and vegetables is the cornerstone of a healthy diet. When making food choices, make sure your fat intake is moderate, especially saturated fats, and consult your physician or a qualified nutritional counselor to be sure you are building the right kind of healthy eating habits.