A little goes a long way
What is a fat?
Like carbohydrates, fats are comprised of carbon, hydrogen and oxygen, but the number of carbon and hydrogen atoms far outnumber that of oxygen in fats. Fats are used by the body primarily for insulation, lubrication, and as a stored fuel source. Except for fat, the body does not have the capacity to store excess nutrients to any great degree. All excess calories, no matter their source, are stored as body fat. One gram of fat yields over twice as many calories as one gram of carbohydrate or protein, and for this reason fat is often misconceived as an ideal fuel source.
Are all fats created equal?
| Smells Fishy
Many fish such as salmon are touted as a great source of omega-3 fatty acids. While some fish do contain this essential nutrient, leafy greens and certain seeds, such as flax, are better sources as they contain more nutrients and fiber but do not contain mercury and other pollutants. The daily recommended intake of omega-3s is around 2-4 grams per day. This amount is easily met with whole plant foods.
Omega-3s per serving:
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Modern research has repeatedly shown that polyunsaturated and monounsaturated fats from plants are the best sources of fat for human consumption. The largely saturated fats found in animal foods have been linked to ailments such as heart disease, diabetes, and obesity.
While the average Americans' daily intake of refined fats and oils has increased by 216% since 1970, only two types of fat are essential in the diet: alpha-linoleic (an omega-6 fat) and alpha-linolenic (an omega-3 fat). From these two fatty acids all other non-essential fats can be manufactured by the body. These nutrients help with the clotting and flowing of our blood, the health of our skin, and brain development.
Essential Fat Ratios
A healthy diet includes omega-6 to omega-3 fats at a ratio of 4:1 or less. Because refined oils, used in cooking and processing foods, contain high levels of omega-6 fat and little omega-3 fat, most Americans consume a ratio of 10:1 or higher.
Why are carbohydrates a better fuel than fats?
Like all other non-carbohydrate foods, fats must be broken down into glucose before they are available to fuel activity. This is done by a process called oxidation. Through oxidation the body attaches oxygen to the chains of fatty acids to convert them into monosaccharides. This process is only efficient when there is enough carbohydrate to fuel the activity. When there is insufficient carbohydrate to fuel the conversion of fats to sugars, you will "hit the wall."
The consumption of fats as a primary fuel source also decreases your body’s ability to carry oxygen. Any endurance athlete should recognize the importance of our oxygen carrying ability. Decreased ability to transport oxygen to your muscles and brain limits your body's capacity to perform.
Aren’t fats good to help slow the absorption of sugars?
Fats do play an important role in our ability to utilize carbohydrates effectively. However, when excess fat is within the bloodstream due to an elevated dietary intake, the lining of our vessels, the blood cells, the insulin, and the glucose are coated with fat. This coating is slick and prevents insulin from performing its role of transporting glucose out of the bloodstream to fuel the cells, because it cannot attach to the glucose. This fosters sustained high blood sugar levels which are related to many different diseases including diabetes and candida. It also limits your ability to transport fuel to the muscles for recovery and for use during activity.