Fats 101

First, check out my handout!

This has some excellent information about how fats are stored within the human body, functions for which they are utilized, and simple recommendations on how much to consume. Click to download here: Fat Facts 101

Now for a quick science lesson.

The basics:

Fat is one of three primary macronutrients (along with protein and carbohyrate) that fuels our bodies. The scientific name for fat is lipid, which is a cell comprised of smaller molecules known as triglycerides. Each triglyceride molecule contains three fatty acids attached to a glycerol molecule. Ok, Perri.. you’re bordering on a little too much science right now. Why is this even important? Great question! It’s important because when we talk about classifying fats, we are actually referring to exactly how these fatty acids are structured on a molecular level. The way each is structured can have very different implications on your health.

Saturated: These are called saturated because each carbon atom is single bonded to a hydrogen atom creating a straight fatty acid that can easily be stacked. These straight, stick “|” shaped molecules can be easily stacked on top of one another (Like this: |||), which is why saturated fats are solid at room temperature.

Unsaturated: Similar to a saturated fat, each carbon atom is bonded to a hydrogen atom, though one or more of these bonds is a double bond due to a missing hydrogen atom. Monounsaturated fats have one double bond within the fatty acid chain, while polyunsaturated fats have two or more double bonds present within a fatty acid chain. These bonds create a kink in the molecular structure causing them to look more “L” shaped, which is why unsaturated fats become liquid at room temperature.

Essential Fatty Acids: Also known as EFAs, Omega 3s and 6s are polyunsaturated fats that the body is unable to manufacture on its own. Therefore, they are essential to our diet. EFAs get their name based on the location of the first double bond within the fatty acid molecule (i.e. 3rd, 6th, 9th) Each of these, along with Omega 9 polyunsaturated fats, are critical components of health as they help reduce inflammation and makeup the fat cells within our brain. Omega 3s also contain special short and long chain forms, referred to as DHA, EPA and ALA, which our brains love! These are special because they act as antioxidants to help neutralize free-radicals and toxins. So, eat your salmon and take your supplements. Your brain and heart will thank you!

Cholesterol: These molecules are ring-shaped structures composed of hydrocarbons which are stored in the body as sterols. There are a few types of cholesterol, classified by size, that float around in your blood and ultimately impact your health. You’ve likely heard of LDL (this is the bad one) and HDL (this is the good one).  Ultimately, it is a waxy, protective substance that the body makes in response to inflammation and is critical for manufacturing hormones, creating strong cellular walls, synthesizing vitamin D, and regulating bile production. Cholesterol is found in animals only, and we NEED it! I’ll save this rabbit hole for another post, but eating egg yolks will not raise your bad cholesterol.

Source: 2.

**Remember, all fats that we consume are actually a combination of saturated, poly/mono unsaturated and EFAs, but we classify the sources based on which type of fatty acid they are mostly comprised of.

**Quick food for thought! Here is a short video about how canola oil is made. This is not a propaganda video, it is simply the facts. Click here to watch. Not as ‘natural’ as you expected, eh? (But actually, it’s terrifying.)

The truth about saturated fat.

Saturated fat has a bad rap as it’s blamed for causing cardiovascular disease. I’ll spare you the nitty gritty science this time, but plain and simple, saturated fat consumption is not the primary contributor to heart attacks. (For more information about cardiovascular health..click here.)  Here’s why.. recall from your science lesson that the term saturated fat means that all carbon atoms are saturated with hydrogen atoms. I think about it as a brand new white picket fence, like the one below!

[Saturated]

(White Picket Fence — Image by © Benjamin Rondel/Corbis)

[Mono/Poly Unsaturated]

Alright, take a close look at each of these pictures. The top fence is a representation of a saturated fat molecule. The bottom fence is a representation of a mono or polyunsaturated fat molecule. Let’s pretend that you have just renovated your home, and included a nice new fence within your reno. Now, imagine a big summer storm comes through.. let’s compare this storm to heat, light and oxygen — each of which can oxidize, or damage, fat cells. Which fence would weather the storm? The brand new fence that is tightly bound together with sturdy nails and hinges, or the old, rickety fence which boards and nails missing? Hopefully you guessed the new one.. aka the saturated fat molecule.

A similar thing happens in your body. You’re cooking up a stir fry for dinner and deciding what kind of oil to use. Hmmm.. vegetable oil sounds appropriate since I’m sautéeing up some veggies, right? WRONG! As I just mentioned, heat is a huge offender when it comes to oxidizing fat. This means, that high heat breaks down a fat molecule and leaves it unstable. When unstable fat is absorbed by the body, it can become a free-radical cell and cause inflammation to healthy cells. Inflammation is one of the major construbution factors to increased cholestoerol. Over time, this eventually build ups to form plaques and leaves you at greater risk for high blood pressure, heart disease etc. (..but we will save the details of that information for another post.) My point is, chose the saturated fat when cooking. This molecule, refer back to our brand new fence, is much more stable against heat (..and light.. and oxygen). When it gets consumed, it remains a more stable molecule and our bodies eventually digest it into smaller components to be used for various functions throughout the body.

Are you still with me?

So, what should I be eating and cooking with?

The take home message here is to..

1. Eliminate and avoid ALL of the trans fats and highly processed oils. They aren’t doing anything for ya, and are actually causing a lot of harm.

2. Continue to include whole-food sources of unsaturated fats that are higher in Omega 3s & 6s, such as nuts, seeds, fish, avocado, olive oil..etc, but keep heating to a minimum.

3. Don’t be afraid of saturated fats! I am not suggesting to over do it and eat 6 slices of bacon every morning. But, just to be clear, (real, grass fed) butter IS better and grandma knew what she was doing saving the bacon grease.

4. Quality matters. Look for another post about the types of fat sources & brands I choose. Coming soon!

If you’re a visual person like me, then you may like this print out. Rather than reinventing the wheel, here is link to an excellent cheatsheet created by Diane Sanfilippo. She is also a certified nutrition consultant and the New York Times bestselling author of Practical Paleo (If you don’t have it yet, you miiiight want to consider purchasing it!).

Sources:

1. Enig, Mary G. Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. Silver Spring, MD: Bethesda, 2010. Print.

2. Rolfes, Sharon R., Kathryn Pinna, and Ellie Whitney. Comparison of Dietary Fats. Image. Understanding Normal and Clinical Nutrition, Ninth Edition. Wadsworth, Cengage Learning, 2012. Print.

3. Sanfilippo, Diane. Practical Paleo (Updated and Expanded): A Customized Approach to Health and a Whole-foods Lifestyle. 2nd ed. N.p.: Victory Belt, 2016. Print.

 

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  115. Ankara şehirlerarası nakliyat sistematik olarak işinin ehli firmalar aracılığıyla yapılmalıdır. Günümüz dünyasında yaşayabilirlik her geçen gün daha değerli hale gelmektedir. Bu nedenle sağlanacak her hizmet faktörü doğru şekilde gerçekleşmelidir. Ankara şehirler arası nakliyat ihtiyacı olan her müşteri en uygun fiyat ile bir başka şehre taşınmak ister. Bunun içinde Ankara ilden ile nakliyat firması seçerken çok detaylı davranmak ve en uygun fiyat yerine doğru tercih yapmak daha mühimdir. Sizlerde konfor dolu bir Ankara şehirlerarası taşımacılık için web sitemizi ziyaret ederek kendinize uygun firmayı seçebilirsiniz.

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  117. Ankara parça eşya taşıma ve parsiyel yük dağıtımı genellikle sektör içerisinde görev yapan birkaç firma tarafından yapılmaktadır. Her firma belli periyotlarla başka şehirlere hizmet sağlamadıklarından dolayıdır. Ankara şehir içi parça eşya taşıma ve Ankara şehirler arası parça eşya taşıma bu hizmetleri iki farklı şekilde ele almak gerekir. Hatta Ankara şehir içi tek parça eşya taşıma da bir diğer önemli yapılma şeklidir. Ankara parça eşya taşıma için portalımız bünyesinde yer alan her kuruluştan farklı Ankara parça eşya taşıma fiyatları alabilirsiniz. Yorum ve fiyat kıyaslaması yaparak size ve işinize doğru olanı seçin.

  118. Bonjour, je m’appelle Pierre, j’habite la région parisienne. Passionné de composition et d’arrangement je mets en application mes compétences depuis mes 1ères années de conservatoire puis à l’université où je décroche une licence de musicologie. Capes en poche, j’enseigne depuis quelques années et poursuis mes études de compositions et d’instrument au conservatoire ainsi que mes recherches personnelles sur les techniques de mixage et MAO avancées. Plus d’informations sur http://www.audionomie.com !

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  120. Ankara asansörlü nakliyat zoru kolay eden, adının hakkını veren ve övülmeyi sonuna kadar hak eden süreç demektir. Geçmişten günümüze insan her bölümünde insan gücünden yararlanılan nakliyat sektörüne çağ atlatmış olan bu sistem oldukça başarılıdır. Ankara asansörlü taşımacılık sistemi 2002 tarihinde hayatımıza girmiştir. Kısa sürede tüm müşterilerden aldığı övgü dolu cümleler hızla yayılmış ve envanterinde olmayan firmaların korkulu rüyası haline gelmiştir. Bu nedenle kısa sürede her firma asansörlü nakliyat sistemine sahip duruma geldi.

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  130. Antalya ilimiz teknolojiyi yakından takip eden şehirlerimizin başında gelmektedir. Nakliyat sektörü içersinde aniden oluşan bir hizmetinde hemen farkında olmuştur. Asansörlü nakliyat 2000 yıllarında ülkemizde boy göstermeye ve adını tarihe yazdırmaya gelircesine hızlı şekilde hayatımıza girdi. Antalya asansörlü nakliyat hizmetini sunmak isteyen firmalarda bu sistemi bünyelerine katmak için harcamalar ve yatırımlar yaptılar. Antalya asansörlü taşımacılık bu sayede yaygın şekilde şehir merkezinde hizmet sunma durumundadır. Antalya asansörlü nakliyat fiyatları da çok fazla rekabet olduğu için oldukça makul seviyededir.

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  132. Antalya şehirlerarası nakliyat konusunda uzman ve yüksek standartlarda yol gösterici sayılacak firmalar ile çalışmaya ne dersiniz? Gerekli alt yapı ve tüm donanımlarla sizlere hayallerin ötesinde bir nakliye konforu sağlanmaktadır. Antalya şehirlerarası taşımacılık için en uygun nakliyat fiyatları yerine kaliteden ödün vermeyen şehirlerarası nakliyat firmalarının fiyatlarını tercih etmemiz gerekir. Sizlerde eğer paranızı değil eşyalarınızın güvenliğini ve sağlamlığını düşünüyorsanız her daim kalitenin yanında olmayı sürdürün.

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  134. Antalya parça eşya taşıma hizmeti sayesinde dilediğiniz şehre eşyalarınızı kolayca salabilirsiniz. Bu hizmetin gerçekleşmesi iki şekilde olmaktadır. Bir Antalya şehir içi parça eşya taşıma ve ikincisi de Antalya şehirlerarası parça eşya taşımadır. Her ikisini yapan firma olduğu gibi sadece şehir içi veya şehirlerarası çalışan kişi veya kuruluşlarda vardır. Bu nedenle Antalya parça eşya taşıma fiyatları her firma tarafından farklı olarak sizlere sunulabilir. Antalya parça eşya taşıma veya Antalya parsiyel yük taşıma ve nakliyesi için en uygun fiyat tekliflerini bünyemizdeki üye firmalarımızdan alabilirsiniz.

  135. Antalya şehir içi nakliyat için anında talep oluşturun onlara Antalya şehir içi nakliye firmasından teklif alın. Fiyatları karşılaştırın, müşteri yorumlarını inceleyin ve doğru değerlendirme yaparak güzel bir taşınma sağlayın. Bu sadece 30 saniye kadar kolay bir sürede mümkün. Uygulamamız sayesinde bunları kolayca yapabilir ve zamandan tasarruf sağlayabilirsiniz. Antalya ucuz nakliye hizmeti içinde bu geçerli bir durumdur. Şehir içi nakliyat fiyatları en uygun şekilde sizlere sunulacaktır.

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  158. Hatay evden eve nakliyat için tercihler önem arz eder. Taşınma öncesinde yapacak olduğunuz nakliyat firması tercihi sizlerin sorunsuz taşınmanızı sağlayacak en büyük etkendir. Bu nedenle Hatay evden eve nakliyat firması seçerken iyi bir araştırma yapmak gereklidir. Günümüz koşullarında bu durum oldukça zordur. Onlarca kaynağa bakmanız gerekebilir. Bu durum bizden önce tamda bu şekildeydi. Ancak artık biz varız. 30 saniye kadar kısa bir sürede Hatay nakliyat firmaları hakkında yapılan yorumları inceleyebiliyorsunuz. Ve taşınma ihalesi başlatarak bu firmalardan kolayca fiyat teklifleri alabiliyorsunuz. Hatay evden eve nakliyat hizmetine ihtiyacınız var hala ne bekliyorsunuz hemen sitemizi ziyaret edin ve kolayca taşının.

  159. Antalya evden eve nakliyat müşterilerine özel hayata geçirdiğimiz uygulamamız sayesinde Antalya nakliyat firmaları hakkında kısa sürede doğru incelmeyi yapma fırsatı doğmuştur. Bu sayede firmaların yorum ve şikayetleri neticesinde tercih yapma kolaylığı oluşmuştur. Antalya nakliyat için anında birçok firmadan farklı fiyatlar almanın ve çok fazla tercih şansı olmasının da ayrı bir güzelliği vardır. Sizlerde taşınmaya karar verdinizse bünyemizde görev yapmakta olan Antalya evden eve nakliyat firmalarından hemen teklif isteyin ve nakliyat ücretinizi öğernin.

  160. Hatay asansörlü nakliyat sistemi uzun yıllardır Hatay halkının işini kolaylaştırmakta. Eskiden yaşanan zorlu taşınma süreçlerinin yerini artık kolay yapılabilen ve zamandan tasarruf sağlayan nakliye sürecine bırakmıştır. Hatay asansörlü taşımacılık konusunda yeterince tecrübeye ulaşmış birçok firma mevcuttur. Bizler bu firmaların tamamını çatımız altında toplayarak müşterilerin daha hızlı sonuç almasını ve kendine uygun firmayla çalışmasını sağlıyoruz. Hatay asansörlü evden eve nakliyat seçeneklerinin çok fazla olduğunu bilen her müşteriden oldukça önemli teşekkürler aldık. Hatay asansörlü nakliyat için sizlerde sitemizi tercih etmelisiniz.

  161. Hatay şehirlerarası nakliyat hizmeti yapılış gereği zor bir iş olarak görülse de doğru kişi veya kurumlar tarafından yapıldığı takdirde her hangi bir aksaklığın yaşanmasını sağlamaz. İlden ile taşımacılık eskiye kıyasla günümüz şartlarında oldukça kolaylaşmış bir durumdadır. Son model nakliye araçları ile uzun yollar daha kısa sürede ve daha kolayca tüketilmektedir. Hatay şehirlerarası taşımacılık bu nedenle güvenli ve yapılabilirlik durumundadır. Olaya müşteri gözüyle baktığımızda çok faklı bakış açılarının ortaya çıktığını görmekteyiz. Bu nedenle Hatay şehirlerarası nakliyat için çok farklı bakış açılarıyla sizlere kusursuz hizmet imkanları sağlıyoruz.

  162. Hatay şehir içi nakliyat demek Hatay il sınırları içerisinde yapılan taşınma işlemleri demektir. Buna ilçelerde dahildir. Her yıl yüzlerce kişi Hatay şehir içi nakliyat hizmeti ile adreslerini güncellemiş olurlar. Burada herkesin en çok merak ettiği konu ise Hatay şehir içi nakliyat fiyatları nasıl belirlenir ve ne kadardır? Tabi ki bu her müşterinin hakkı olan bir şeydir. Herkes alacağı hizmet sonucunda ne kadar ödeyeceğini bilmek ister. Bu konuda bizler yaptığımız uygulamamızla kolayca insanların şehir içi nakliye fiyatlarını öğrenmesini sağlıyoruz. Sizlerde Hatay şehir içi nakliyat talebinde bulunmak ve anında onlarca firmadan teklif almak istiyorsanız uygulamamızı denemelisiniz.

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