For years, we’ve been told fat is the enemy. Now, high-fat, low-carb diets have put it at the top of our shopping lists. So what’s the real skinny on fats?

By Glynis Horning

All fats are not made equal. They may share a similar chemical structure (a chain of carbon atoms linked to hydrogen atoms), but the length and shape of the carbon chain and number of hydrogen atoms vary, forming numerous types of fat. While some are harmful long-term, others are vital for our bodies to function well.

We need fat in our diets for energy, for the absorption of certain fat-soluble vitamins (A, D, E and K) and minerals, for building membranes around our cells and sheaths around our nerves, for tasks such as muscle movement and blood clotting, fighting inflammation, maintaining healthy skin and good eyesight, and helping to develop the brains of babies and children.

Our bodies can make some of their own fat by using excess calories of any kind, explains Gabriel Eksteen, a registered dietitian at Heart and Stroke Foundation SA. But they are unable to make essential fatty acids – linoleic acid and alpha-linolenic acid – which are both essential for health and must be included in your diet.

BAD FATS – Trans fats   

These are the most unhealthy form of dietary fat. Trans fat occurs naturally in meat and dairy products in small quantities, but the ones considered dangerous are the artificial trans fats made by ‘partial hydrogenation’, which means industrially processing vegetable oils into solids to stop them from going rancid.

Why are they bad? Trans fats increase your ‘bad’ cholesterol carriers (LDL), which can clog blood vessels, and decrease your ‘good’ cholesterol carriers (HDL), which help transport cholesterol and fat to the liver, says Gabriel. ‘Trans fats are also pro-inflammatory and promote blood vessel wall dysfunction and insulin resistance.’

Found in: Commercially baked goods (such as biscuits, cakes, muffins, pizza dough, burger buns and pie crust), packaged snacks (chips, sweets, crackers, microwave popcorn), solid fats (margarine and animal lard), fried foods (French fries, fried chicken and nuggets, breaded fish, hard taco shells), ready mixed products (such as cake and pancake mix, chocolate milk), and anything that lists ‘partially hydrogenated’ in its ingredients.

Action: Avoid them as much as possible – trans fats are not healthy in any quantity, says registered dietitian Lila Bruk, who is also the spokeswoman for the Association for Dietetics in SA (Adsa).

GOOD FATS – Unsaturated fats 

There are two kinds: monounsaturated (with a single carbon-to-carbon double bond), and polyunsaturated (with two or more double bonds in their carbon chain). High proportions are mainly from vegetable sources and are liquid at room temperature.

Why are they good?  When they replace saturated fats or refined carbohydrates, they can raise your good blood cholesterol, which cuts your chance of developing heart disease, and improves your insulin and blood sugar levels. Omega-3 fatty acids (EPA, ALA and DHA), a common type of polyunsaturated fat, are vital for cognitive function and emotional health, and have been linked to reducing the symptoms of depression, ADHD, bipolar disorder and dementia, as well as stroke, heart disease, some cancers, arthritis and inflammatory skin conditions, though more clinical studies are needed.

Found in: Monounsaturated fats are found in avocados, olives, raw nuts (almonds, pecans, hazelnuts, cashews, macadamias, peanuts), and their oils. Polyunsaturated fats are in walnuts, seeds (flax, sesame, sunflower, canola, pumpkin) and their oils, fatty fish (salmon, tuna, sardines), soy milk and tofu. The best sources of omega-3s are fatty fish (pilchards, salmon, mackerel and sardines), and for vegetarians, flaxseed and walnuts.

Action: Eat unsaturated fat as part of a healthy diet, says Gabriel. Aim for two servings of fatty fish a week, or a small handful of walnuts or flaxseed daily (preferably ground in a coffee grinder to aid absorption and sprinkled over cereal).Enjoy a wedge of avo, handful of olives and dash of olive oil on salad or veggies daily, says Lila.

IN-BETWEEN FATS – Saturated fats 

These come from animal sources, and are solid at room temperature.

Why are they ‘In-between’? Saturated fat can raise total blood cholesterol levels and LDL (bad) cholesterol, which can increase your risk of cardiovascular disease and diabetes. The advocates of high fat, low-carb diets argue that cholesterol will stick only to artery walls damaged by inflammation, and that it’s processed carbohydrates, in particular sugar, that cause inflammation. They point to a 2014 study in the Annals of Internal Medicine suggesting people with diets that are high in saturated fat do not suffer higher rates of cardiovascular disease; and to a 2013 meta-analysis of 16 studies in the European Journal of Nutrition showing whole-milk dairy is associated with less body fat.

On the other hand, many studies show that reducing saturated fat and replacing it with unsaturated fat (not refined carbs) can reduce the risk of heart disease. ‘Evidence of this is seen in Mediterranean diets,’ says Gabriel.

Found in: Red meat, chicken, full-fat dairy products, tropical oils (coconut and palm oil, as well as cocoa butter) and lard, and in some processed foods.

Action: High-fat, low-carb proponents advise no more than 80–90g of meat or fish at any meal. Adsa suggests limiting red meat to a lean piece the size of your palm, grilled, steamed or baked, and beans or soya, skinless chicken or fish at other meals. Enjoy a glass of milk or a small bowl of yoghurt a day, and avoid processed food, Lila says.

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Whichever way you peel it, fruit and veg are at the core of good health, well known to reduce the risk of chronic degenerative diseases, including hypertension, heart problems, Type 2 diabetes and even some cancers. That’s where juicing comes in. Fasting fans list five main benefits … and dietitians give their responses. So, is juicing worth the hype?

By Glynis Horning

1. IT ELIMINATES TOXINS

For:  ‘Today we’re exposed to pollution, pesticides and the likes of high-fructose corn syrup in food products,’ says Midi Fairgrieve, founder of Detox International. ‘And juice fasting gives maximum detox results.’

Against:  ‘Our body’s organs of elimination – kidneys, liver, gastrointestinal tract, lungs and skin – are quite capable of detoxing without special diets,’ says dietitian Berna Harmse, the former president of the Association for Dietetics in South Africa. ‘While we’re exposed to free radicals from pollution, our bodies also produce free radicals,’ adds dietitian Suna Kassier of the department of Dietetics and Human Nutrition at UKZN. ‘In excess, free radicals cause cell damage, but they can be neutralised by simply adding antioxidants in the form of fresh veg and fruit to a balanced eating plan.’

2. IT RESTS THE DIGESTIVE SYSTEM

For:  ‘As a result of today’s poor diets, lack of exercise and stress, our bodies have to work extra hard to get rid of waste and toxins,’ says Eudisha Balikaran Bhimsan, manager of Namasté Wellness Retreat. ‘Juice fasts give your digestive system a break.’

Against:  ‘Our digestive systems don’t need a break,’ says Suna. Even patients who have parts of their gut removed are urged to eat normally as soon as possible. ‘It’s the one of the best ways to restore gut function and bowel integrity,’ she says.

3. IT NEUTRALISES ACID BUILD-UP

For:  ‘When we have too much acidity in our bodies, it clings to fat cells,’ explains Eudisha. ‘Acidity-forming foods include wheat, meat, cheese, sugar and alcohol. Most raw vegetables and fruit are alkalising, so juice alkalises your body fast.’

Against:  ‘Stomachs are acidic to eliminate harmful bacteria and help with digestion and absorption,’ says Suna. ‘The body has checks and balances to maintain an optimal pH.’

4. IT HELPS YOU SHED WEIGHT

For:  ‘Eating processed foods high in sugar and fat can affect your metabolic rate,’ says Midi. ‘Removing them increases the rate, and excess weight is easier to shift.’

Against:  ‘Juice fasting is a crash diet lacking protein and fat,’ says Suna. ‘Your body slows its metabolic rate due to loss of active tissue (muscle), so any weight lost is rapidly regained.’

5. IT SOLVES HEALTH PROBLEMS

For:  ‘Juice fasting helps the body heal itself in a natural way,’ says Midi.

Against:  ‘Along with healthy properties, fruit juice has as much sugar as cooldrinks and is absorbed rapidly. It tends to upset blood sugar, potassium and sodium levels,’ says Berna. ‘Having fruit or veggie juice is much better than skipping a meal or eating takeaways,’ she states. ‘But there’s no proven benefit to do a juice fast.’

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Think you’re gluten-intolerant? Do your homework before cutting out food groups. Found in grains such as wheat, barley and rye, gluten is the protein that gives dough its stretchy consistency when you knead it, and helps breads and cakes keep their shape. But while it may do your baking a world of good, some people cannot stomach it. We asked dietitian Nazeeia Sayed to separate the wheat from the chaff.

By Kay Jones

IN THE SPOTLIGHT

If you ask people about gluten, many will tell you it’s not good for you. But the majority don’t actually know what it is or why it’s ‘bad’. This belief that gluten is harmful to health – coupled with a trendy, unfounded fear of carbs – has led to a proliferation of gluten-free products popping up everywhere. But is it really necessary to avoid it?

SENSITIVE TOPIC

Being ‘allergic’ to gluten is very misunderstood – and often not the case. Some people do have a gluten intolerance or sensitivity, which means they have trouble digesting it, causing problems such as bloating, stomach pain or diarrhoea. When they exclude gluten-containing products from their diets, they find that their digestive health improves.

A gluten allergy is much less common and more serious, but it does share many of the same symptoms. If someone is allergic to gluten, it means that their body has an immune response to the substance. Besides the digestive issues, they could experience vomiting, difficulty breathing and rashes.

In rarer cases, some people suffer from coeliac disease, a serious autoimmune disease. Both the allergy sufferers and people with coeliac disease will benefit from excluding gluten from their diets, but only after their conditions have been confirmed by a doctor.

KEEP THE CARBS

Cutting out gluten doesn’t mean you have to eliminate carbs and starches too. Wholegrains and starchy foods are an important source of energy and nutrients. You can still enjoy the health benefits of rice, potatoes, pulses, maize and (some) oats – as well as flour made from these foods.

Of course, because we enjoy our starchy foods and possibly tuck into more than our energy expenditure requires, be mindful of portion size when including these foods in your diet.

READ THE LABEL

Check all product labels – these will confirm if a food is made with any wheat or grains containing gluten. Obviously, foods such as bread made from wheat flour contain gluten, but pay attention to the hidden gluten in products you’d never think of: sauces and spices (where wheat is used as a filler ingredient), meat substitutes and crumbed products.

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