The Good Fat

In continuation to our previous topic regarding FAT, not all fat are created equal. Good fats such as monounsaturated, polyunsaturated and essential omega 3 fatty acid are of great important to the development of your dream  body and as important as to reduce disease and improve health condition. 

Monounsaturated fats are mainly found in natural foods like (nuts, avocados, olive oil, and grape-seed oil, corn oil and canola oil).Oils high in monounsaturated fats are found to be best for cooking with as they  they remain stable at higher temperatures and do not easily become hydrogenated or saturated.

Polyunsaturated fats, on the other hand  typically have a lower shelf life than the monounsaturated type. However, the polyunsaturated fats, which can be found in (vegetable oils, sunflower and cottonseed oil), have been shown to be protective against insulin resistance (which can lead to diabetes) compared with monounsaturated fats, which are thought to promote this condition if consumed in excessive amounts.

Omega 3 fatty acids  to be found as the most beneficial type of fat available.As they are primarily found in fatty cold-water fish such as mackerel, salmon and herring, and have additional health promoting properties such as an ability to significantly reduce inflammation, help prevent cancer growth and improve brain function. Omega 3 fats, like other fatty acids, also promote cell integrity and fluidity. It also provide several additional health benefit such as the ability to promote healthy cells through strengthening the cell membrane and providing a greater degree of cell fluidity, and may even prevent certain cancers.

Omega 3 fats are also found, in significant quantities, in walnuts, flaxseeds and flax oil, and in smaller amounts in soybean and canola oils. Their most nutritionally beneficial forms are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), all three classed as essential as the body cannot naturally manufacture them. We therefore need to obtain sufficient amounts through our diet.

In studies, omega 3 fats were shown to inhibit a breast cancer promoting pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), while activating a special receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR), which can shut down proliferative activity in a variety of cells (most notably breast cells) and help to prevent cancer development through their ability to help repair damaged DNA.

Omega 3 fats also increase the production of favourable prostaglandins, hormone-like substances that perform important physiological functions from a health standpoint, more effective in reducing platelet aggregation (blood clotting), improving blood flow and reducing inflammation.

EPA goes a step further to directly reduce inflammation through its production of recently identified lipids called resolvins. The reduction of inflammation has major beneficial consequences, both for the general population and for bodybuilders. Inflammation, although a necessary aspect of the tissue building process, has been shown to impede muscular recovery should it continue for a longer period. Therefore, omega 3 fats should form part of a bodybuilder's supplement strategy.

The following guide can help you to make decision on fat intake:

• Snack on peanuts instead of potato chips or candy. Peanuts are high in monounsaturated fats and provide a good energy source without all the trans and saturated fats that are contained in typical snack foods. Again, don't overindulge in this good source of fats; but rather, limit their consumption to half a cup per serving.
• Use olive oil in salad dressings and in marinades. Olive oil, the most nutritionally beneficial of the monounsaturated fats, is the ideal replacement for the commonly used polyunsaturated vegetable oil.
• Replace high calorie, saturated fat containing cheese and meats with avocado and a cold-water fish source such as salmon, when making sandwiches. In doing this you are exchanging bad fats for good fats, thus eliminating unwanted calories from the wrong sources.
• Use nuts and seeds, rather than chocolate and candy pieces when baking or as a topping for various deserts.
• Use fatty fish in place of red meat or chicken for at least three meals per week.
• Limit, or eliminate entirely, fast foods fried in trans fats, and other good containing these fats (cookies, cakes, donuts).
• Whenever possible, use naturally occurring, un-hydrogenated (non-trans fat) oils such as olive or canola and, if one must, eat processed food containing un-hydrogenated oils rather than hydrogenated or saturated fats.

In conclusion, although fat received an unfavorable reputation as something to be avoided,  and increase unwanted weight gain if taken in excess, given that fat, regardless of its source, contains nine calories per gram compared with four calories per gram for both protein and carbohydrates. However, good fats are important for general health and fitness and should be taken as substitute to bad fats.

Izwan Yusop

Advanced Personal Trainer
Fitness First SCM