You’re reading The Healthy Boy, a living well series from Adam Reynolds. We’ll be following along as Adam eats and exercises his way through a healthier lifestyle, providing fitness tips, delicious recipes, and nutritional advice.
Unless you have been living in an underground bunker for the last 10 years, stock piling tins of green peas and hoarding every last National Enquirer magazine you can get your hands on in preparation of the return of the evil aliens in 2012, or simply because you couldn’t bear the thought of watching another Paris Hilton Is My New BFF MTV reality show, you have probably heard that eating fat isn’t as bad as we were first initially told. Yes, after all these years of inaccurate research and propaganda convincing us to eliminate fats in our diets, leaving everyone to commit carb-o-cide, sending our insulin levels popping higher than an over-heated Jeremy Piven thermometer, and our waist lines consequently wider than the gap between Madonna‘s two front teeth, researchers and health experts have finally put two and two together and come back to fat. Recent research shows that not only should we not be avoiding fat, we should be actively consuming it to help us lose weight and increase muscle size and strength.
Dietary fat plays an important role in our bodies, from regulating body temperature and a healthy immune system, to energy storage and maintaining healthy cell function. Did you know that two thirds of our brain is made up of fat? Certain vitamins such as vitamins A, D, E and K are fat soluble, meaning that a presence of fat is needed for them to be absorbed by your body.
But before you go rummaging through your freezer looking for the ReddiWip or running down to KFC to wrap your greasy mitts around a family sized bucket of fried chicken, you need to know that not all fats are the same. Just like the characters from your favorite 3pm soap opera that you deny having DVR’d and are secretly itching to get home to catch up on, there are the good, there are the bad, and you need to know which ones are which so they aren’t coming out of a 10 year coma to stab you in the back.
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There are 4 types of fat that you need to know about.
Saturated Fats
These are solid at room temperatures and mainly come from animal products such as meat and dairy, but can also be found in some plant and vegetable based products like Coconut Oil and Palm Oil.
Polyunsaturated Fats
Usually liquid at room temperature and are known as either Omega 3’s or Omega 6’s. Omega 3’s can be found mainly in fatty fishes like salmon and some plant based sources like walnuts, and Omega 6’s mainly come from vegetables and other nuts and seeds.
Monounsaturated Fats
Mainly come from vegetables and nuts. A good example of monounsaturated fat is Olive oil.
Trans Fat
Whilst the above three are naturally occurring fats, trans fats, otherwise known as partially hydrogenated oils, generally are not and are created when hydrogen is added to vegetable oil to make it more solid. Companies such as fast food outlets, restaurants and bakeries create and use trans fats because they are cheap, make your food extra tasty, and last longer than other fats making them ideal to be used over and over again in those heart attack machines known as deep fryers.
So which fats are good and which are bad?
Trans fats and most saturated fats are the bad guys here, but trans fats are by far the worst. There have been numerous risks associated with the consumption of trans fats, leading them to be banned in various countries, some states here in the US and in certain food items such as baked goods. They are known to raise your bad cholesterol (LDL) levels whilst decreasing your good cholesterol (HDL), causing an abundance of heath risks such as cardiovascular disease and stroke. Not only that but remember how I told you that our brains are two thirds fat? Well the consumption of trans fats disrupt the communication signals in your brain, increasing cellular degeneration and mental performance. So munching that cookie at lunch may not be the best idea and could lead to a complete brain fart as you try to explain your team’s budget performance in that afternoon meeting.
What foods contain trans fats? Anything that is fried such as french fries (including those sweet potato fries you believe are good for you) and doughnuts, many baked goods such as pastries, croissants, and cookies, as well as margarine and whipped cream, even those fat-free varieties. Wait, fat-free foods can contain trans fats? How is that possible?
According to the FDA, if a product contains less than 0.5 grams of trans fat per serving, they can declare it as having no trans fat. But more often than not, we eat more than one serving in one sitting. So when you are eating tablespoon after tablespoon of that “fat-free” whipped cream or cookie, thinking you are eating healthy, you could be consuming up to 4 grams of trans fats without even knowing it. Sucks.
How can you avoid these products? Look at the ingredient list on the nutrition label. If you see the words “partially hydrogenated oils” or “hydrogenated oils” or “shortening” then throw that product back onto the shelf faster than Michael Lohan can yell, “Press conference!”
Saturated fats however are a little more controversial. There is one side of the debate that believes that saturated fats aren’t digested and processed by the body very well, leading to increased fat storage and higher cholesterol levels and blood pressure. The other side, including many muscle building and diet experts and gurus, believe that some saturated fat, rather than carbohydrates, can increase muscle size, increase testosterone levels in men, and decrease fat storage. What do I believe? I sit somewhere in the middle.
The thought of sitting in a restaurant chewing on bits of fat from a steak are enough to make me dry heave and pull all my eyelashes out, but the occasional lean piece steak such as fillet, which contains small amounts of saturated fat, I believe can be beneficial. I also believe that natural plant / vegetable based saturated fats, such as those found in coconut oil have benefits in small quantities. I think its a matter of personal preference and if you tend to eat a lot of fatty red meats and full fat milks and cheeses, remove them from your diet for a period of time and see how your body responds.
Now for the good guys. Monounsaturated fats are believed to reduce our bad cholesterol levels, control diabetes and regulate blood pressure, whilst polyunsaturated fats mainly reduce inflammation and tumor growth, maintain a healthy immune system and prevent heart attacks.
Good fats also slow down the emptying of the stomach after eating a meal, leaving you feeling fuller longer and less likely to dig your hands into that cookie jar half an hour after eating. Studies have also shown that consumption of both types can benefit fat loss and muscle building efforts, so get munching on those walnuts, grill up some salmon, spread some avocado on your sandwiches (great healthy substitute for mayonnaise) and get cooking with some olive oil.
So it’s important that we begin to look at fat differently. Don’t just assume that just because a product is fat free makes it good for you or doesn’t contain nasty trans fats, and make a healthy lifestyle change by implementing good fats into your meal plans and cooking, or supplement your diet with an Omega 3 Fish Oil Supplement. Your body, and your waistline, will thank you for it.
tallest
What a load of shit… This guy writes like he’s in high school. Chances are good that you’re going to die whether you’re healthy all your life or not, so why not have fun and enjoy yourself. Fuck food shame and dietary bullshit.
Cam
Ok, could he try to stuff any more pop culture references in the first paragraph? (National Enquirer, Jeremy Piven, Paris Hilton AND Madonna??) And secondly, no anything fried is NOT fried in Transfats. The state of NY outlawed them so any foods in fast food restaurants there no longer contain them which caused chainls like MacDonalds to stop using trans fats in all their restaurants in the U.S. and Canada, just like many other fast food chains. But you know, why should we expect a supposed “Expert” on the subject to know any of this?
Frank
I love fat, my BF is 300 pounds and has a fatty dick weewee
RomanHans
If you got through the first paragraph, you’re a stronger man than me.
Mattrdesign
Regarding the 4th paragraph from the bottom. I don’t care what he “believes”, I want hard facts backed up by empirical research. I can say that I “believe” Koalas are aliens from Mars, but that doesn’t make it true.
This article contains true information only insofar as it is simply an aggregation of various fad diet websites and news stories from CNN.
Please tell us, Adam, after what kind of education do you get to be considered a “healthy living warrior”? Did you go to a specialized college? Do you have a post graduate degree in a relevant area of study? What credentials make you an “expert” on health? Hmmm?
You see, my aunt has a masters in nutrition sciences, she went to school a hell of a long time to get it, and she told me everything you have in your article 10 years ago.
Yet Another
Reactions to these pieces are always pretty negative. I find the writing style pretty juvenile but there are probably people who prefer their information this way. Even if its all rehashed internet articles, maybe two or three people on queerty will learn something new. Thats enough to ignore the negative comments.
Mattrdesign
@Yet Another:
This article is particular is pretty much a “no shit” piece, anyone who passed 10th grade biology can tell you why. I don’t object to the premise of the article or the spirit in which it is written. What I object to is some random joe with likely zero relevant educational background passing themselves off as an expert in order to increase page views. It is an insult to people like my aunt who worked for countless hours to earn the recognition of her peers as an expert in her field of nutrition science.
Queerty should hire some actual experts to cover topics such as these. Sure, Dr. Gay Science Geek may not be as cute as Adam here, but at least his information would be unimpeachable.
jeffree
Great Editing job Queerty! My favorite part had to do with consumption of trans fats “increasing cellular degeneration and mental performance.” HUH?
Prof
“Well the consumption of trans fats disrupt the communication signals in your brain, increasing cellular degeneration and mental performance. So munching that cookie at lunch may not be the best idea and could lead to a complete brain fart as you try to explain your team’s budget performance in that afternoon meeting.”
Wait, what? OK, now you’re not just repeating (mostly accurate) information from other sources–you’re drawing conclusions that do not follow and are completely incredible. Please stop already.
A.G.
@Cam: I so agree with Cam.
Adam Reynolds must the the boyfriend of someone on the Queerty staff.
Ben
The only reason Queerty could possibly have hired this person is because he looks nice in his little picture. There are any number of nutrition and fitness writers who could write more concise, engaging, and readable articles that actually cited evidence, rather than relying on tired cliches, dated pop culture references, and writing that would get a B- in most high school English classes.
Canadian
Also, the science is wrong.
Partially hydrogenated fats (trans-fats) are dangerous. Fully hydrogenated fats are about the same level of unhealthy as saturated fats.
New margarines and shortening formulations do not have trans-fats, they’re made by blending fully-hydrogenated fats (which are too hard) with liquid oils.
Andrew B.
A better discussion on fats is Gary Taubes’s “Good Calories, Bad Calories.” That book discusses why our culture avoids fats is based on the flawed ‘Seven Country’ study Ancel Keys. I no longer avoid natural saturated fats and did become slightly trimmer (I was already a slim person.) The book’s hypothesis is processed foods heavy in refined carbohydrates is a large factor in health problems.
Yuki
Wait, so now a minute amount of “bad fats” can kill us? Seriously? Pretty extreme article.
Scotty88
@Cam: OMG. If you guys don’t like his articles then stop reading them already and save us hideousness of having to read your negative comments. The dude, granted not the best writer, never professed to be an “expert” and is sharing his what has worked for him. Go be negative somewhere else, like manhunt.
PopSnap
I sorta gave up trying to regulate my diet. Unless you’re very overweight, it’s hard as hell to loose any weight. I am 165 pounds, which is slightly overweight for my age. The main problem is finding clothes to fit- medium’s too small and makes me feel uncomfortable, but large is too big and makes me feel fat.
I’ve been running 2 miles every other day for the past 5 months at the gym treadmill, and nothing really has happened. I don’t even eat that much- grapefruit, sometimes I go out to eat, maybe TV dinner. I don’t get why nothing works. So, hey- as long as you’re happy with yourself, and not in bad health, who the hell cares?
AndrewW
LAZY makes you FAT.
I think everyone knows that.
hephaestion
Truth is: No one knows why we become fat and no one knows how we can lose weight. Anyway who says they know is either a fool or trying to separate you from your money.
But one thing’s for sure: cutting all fat out of your diet will have huge negative impacts on your health. And it won’t help you to lose weight.
hephaestion
@AndrewW: Lazy doesn’t make you fat. I know scads are lazy people who are skinny as a rail, and I know scads of super-active people who are extremely fat. Lazy does not equal fat. AT ALL.
Fitz
@AndrewW:
“LAZY makes you FAT.
I think everyone knows that.”
_______________________________
Nope. You are the only one regal enough to make such a blithe judgment about a world wide epidemic.
Repo-Man
I really like this guy’s articles. Believe it or not there are a lot of people still out there that do not know how to eat properly. Hence why we have an obese epidemic in this country. It may not be breaking news but everyone could benefit from reading this information. He is doing a positive thing by trying to help people get healthy and all you guys want to do is tear him down? All you haters that spend your time and energy writing bad reviews are just bitter (probably fat) queens.
Sam
I also like these articles, but I like them best when they’re accurate. For example, this:
“What foods contain trans fats? Anything that is fried…”
While technically true, is misleading. If you fry food in a trans fat free oil, while it will contain some trace trans fats, it won’t be anything like the shit you get a your local diner, deep fried in gunk that’ll kill you. Foods fried in trans fat free oil contain no more trans fat than the trace amounts in beef, lamb and dairy.
Not that it makes fried food better for you. But sometimes a girl just needs her french fries, and if you know to make sure that they’ve been fried in trans fat free oil, you can make that indulgence much less damaging.
declanto
We DO need our indulgences. I’ve eaten what I like for a lifetime, I’m still slim. The only thing I avoid are food nazis.
jeffree
Since Adam says transfats increase “mental performance” I made sure to get some before my exam!
Thanks for the tip Adam!
That was the exact opposite of what I learned in school, but I trust Adam because he’s an expert ! And because he didn’t retract or fix a statement that others saw as incorrect.
He has some credentials, right ?
scott ny'er
@Sam: Or if you bake sliced potatoes in olive oil. Now, that there is some good stuff. Of course that was when I ate carbs. Now, it’s off the table. Before I’d gobble up them baked wedges tho. I also was getting a little hefty too.