Fat, Obesity and Cholesterol: The Facts

 

     Fat, obesity, and cholesterol are all deeply researched topics that are important to American health. Lately, there have been many appearances of these topics in the news. Americans are so in these topics because too much fat and cholesterol or too little fat and cholesterol can be harmful. Diseases concerning amount of fat and cholesterol are spreading through America. By researching fat, obesity, cholesterol, and other topics concerning the, we an become more aware of things that affect our country every day.

 

CONTENTS

1. Fat       -Definition       -Types

2. Obesity

3. Cholesterol

 

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Fat________________________________________________________

What is “fat”?   

     By definition, fat is a nutrient that is essential for normal body function. It supplies energy and makes it possible for other nutrients to do their jobs. This 'fat' comes in various forms, like saturated, unsaturated, and trans fats.  

 

Saturated Fat is the main cause of high blood cholesterol from food; on a molecular level, saturated fats are linear. They have as many hydrogens bonded to it as possible, hence the 'saturated' in 'saturated fats'. [2] 

      Sources Include: Saturated fats can be found mainly in food from animals, like dairy products (whole milk, cream, various cheeses), and meats. Some plant oils, like cocoa butter and coconut oil, are also sources of saturated fat.

 

Unsaturated Fat is a fat or fatty acid in which there are one or more double bonds in the fatty acid chain. Unsaturated fat is usually found in processed foods. [2]  

       Sources Include: Unsaturated fats are usually found in fish, nuts, seeds and various vegetable oils.

  

Trans Fat is a type of unsaturated fat; the fatty acid chains are on opposite sides of the double bond, making the chain straight overall. This arrangement is known as 'trans'. These fats are another cause of high blood cholesterol. [2]  

     Sources Include: Trans fats are usually found in junk food, like cookies, chips, donuts, french fries, and many other fried foods.  

 

Omega, more frequently known at Omega-3, is a type of unsaturated fatty acid. Because it is a fatty acid, it means it is not just one single nutrient, but several. In this case, Omega-3 is a collection of nutrients like eicosapentaenic acid (EPA) and docosahexanoic acid (DHA). Omega-3 fats are linked to lower levels of blood triglycerides, reduced risks of clots of blood flow to the heart and brain, and a normal heart beat.[4] 

      Sources Include: Omega fats can be found in foods including walnuts, various fruits and vegetables, and some types of cold water fish. [3] 

 

Mono/Poly Unsaturated Fat are the two unsaturated fats. Polyunsaturated fats contain more than one double bond, while mono unsaturated fats contain only one double bond; Both may help lower your blood cholesterol level when you use them in place of saturated and trans fats. [2] 

     Sources Include: Both monounsaturated fats and polyunsaturated fats can be found in plant oils, like peanut oil, olive oil and canola oil. Other sources include nuts, seeds and avocados.

 

Partially Hydrogenated Fat generally refers to vegetable oils that have been modified by the addition of hydrogen. These hydrogens are added to the double bonds of oil atoms, creating a more saturated fat. As stated earlier, saturated bad is the main dietary cause of high blood cholesterol. The hydrogenation process is used frequently in  most commercial polyunsaturated oils, because this ensures a longer shelf-life, as well as preventing the food from spoiling. [6]

     Sources Include: Partially hydrogenated fat is usually found in margarine.

 

FFA or, Free Fatty Acids, are the form of fatty acids as they leave the body cells to be transported for use in another part of the body. [10]

  

What is “good” and “bad” fat?  

     Every healthy diet contains fat, but certain fats can cause your body to become very unhealthy. Some of the best fats are monounsaturated fats (found in foods like olive oil, canola oil, nuts, peanuts, peanut butter, and avocados). These fats are good because they lower your LDL cholesterol count, and keep your HDL cholesterol count at a good level. Another fat that is very good for you is Omega 3 (found in coldwater fish, canola oil, flax seeds, walnuts, almonds, and macedmia nuts), and Omega 3 fatty acids are polyunsaturated fats. "Recent studies have shown that populations that eat more omega-3s, such as Eskimos (whose diets are heavy on fish), have fewer serious health problems such as heart disease and diabetes. There is evidence that omega-3 oils help prevent or treat depression, arthritis, asthma, and colitis and help prevent cardiovascular deaths. You'll eat both monounsaturated fats and omega-3s in abundance in all three phases of the diet."

     A very bad fat is saturated fat, found in butter, fatty red meats, and full fat dairy products. However, the worst kind of fat is man made trans fats (found in numerous packaged goods, including margarine, cookies, cake, cake icing, doughnuts, and potato chips). Man made trans fats are formed when hydrogen gas and oil react. "Trans fats are worse than saturated fats; they are bad for our blood vessels, nervous systems, and waistline. Just recently, the FDA ruled that by 2006, food manufacturers must list the amount of trans fats in their products on the label. (The natural trans fats in meat and milk, which act very differently in the body than the manmade kind, will not require labeling.)" [14]

 

What things contain fat? Where are they found?

     Essentially, fats can be found in every food. [7]

 

     Specifically, saturated Fats are found in foods from animals and some plants. Veal, beef,beef fat, lamb, cream, milk, and others are all examples of foods that contain saturated fat. Plants that contain saturated fat include: coconut oil, palm oil, and palm kernel oil. [8]

 

     Polyunsaturated and monounsaturated are both unsaturated fats that help to lower your blood cholesterol level. Both are found in different types of fish, nuts, seeds, and some oils. The types of fish include salmon and trout. Other foods that contain both polyunsaturated and monounsaturated fats are olives, walnuts, soybean, corn oil, canola oil, and olive oil. [8]  

 

Does saturated fat contain more energy than unsaturated fat?

     Because of their chemical structures, saturated fat does contain more energy than unsaturated fat. Saturated fat has more chemical bonds than unsaturated fat, as it has as many possible Hydrogens as possible. The chemical bonds are where the energy is held, and since saturated fat has more bonds, it has more energy.

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Obesity        _________________________________________________________________________________ 

What causes obesity?   

     Most researchers tend to think that obesity is the result of excessive calorie consumption and an unhealthy lifestyle; however, in some cases, eating excessive amounts is a genetic, medical, or psychiatric illness. 

 

Is the food itself getting fattier?

    Many researchers agree that food portion is the true culprit, and not the actual fat content.  

 

How do you read a nutritional label? 

     Most foods that have packaging such as chips, soda, candy, have a nutritional

label on the back. It is important to check the label and be aware of what you are putting into your body. In order to stay healthy, you should try to limit the amount of saturated fat, trans fat, cholesterol and sodium that you consume.

  

     To stay healthy, you should make sure to get enough fiber, vitamins A and C, calcium, iron, and potassium. The % Daily Value column on the side of the label can help you determine whether the amount of cholesterol, sodium, fiber, etc. is a large percentage of what you are supposed to be eating, or a very small percentage of what you are supposed to be eating. Generally, 5% or less is very low, and 20% or more is very high. Therefore, when reading the label, it would be good to have 5% cholesterol, which is not good for you, and to have a 20% or higher percentage of fiber.

 

     Also, you should look at the calories at the top of the label to decide whether the food you are eating is a smart choice for your daily calorie intake. Make sure you notice the serving size. For example, a can of soda’s nutritional label might say 120 calories, but if you look further, you will notice the serving size is actually 2, meaning there would be 240 calories in it. If a serving of any one food has over 400 calories per serving, it is considered high in calories. [16]

  

Fat in the news

Is obesity caused by food addiction? This article in the Boston Globe answers that question (to read the full article click here):

“NO ONE needs another government study to know that America is drowning in an ocean of adipose, so the state's anti-obesity initiative announced Jan. 8 is a welcome step. But it ignores the most basic fact about why so many Americans are fat and getting fatter. That fact is food addiction.”

Many Americans however, don’t see this omission as odd, they feel that obese people are just lazy and need to control their eating habits. This is what most said about drunks back in the day though, and now we have research proving that alcoholism occurs when a person is sick, not when they are bad. There have been studies proving that obesity is an addiction, including “the brain-imaging work conducted in 2004 at the McKnight Brain Center at University of Florida, which suggests ‘there are important similarities between overeating highly palatable and hedonic foods and the classic addictions.’

A study published in 1994 found that the brain's D2 dopamine receptor, already implicated in alcoholism, is also involved with obesity and with cocaine and tobacco dependence. And just last month, Princeton psychology professor Bart Hoebel presented research to the American College of Neuropsychopharmacology that suggests sugar is an addictive substance.

Beyond pure research, a growing cadre of nutritionists, counselors, and clinicians are facilitating and witnessing patients' long-term success by applying the methods that have helped other addicts. Some of their leaders will gather this week in Houston for the first International Conference of Food Addiction Professionals.”

Not only has this scientific research proved a lot about the existence of food addictions, many people’s experiences have shown that an addiction to food is very possible. The author of this article weighed 365 pounds when he entered a clinic for the over weight. There, he was treated for 9 weeks with the same methods used for gambling, alcohol, and drug addictions. After his time in the clinic was over, he was now living in a normal sized body, and it has remained that way to this day.

“Instead of seeing a fat person and thinking, ‘How could he let himself go like that?’ it might be better to ask, ‘Did he have any choice?’ Would anyone in his right mind endure so much discomfort, not to mention public shame?

That's what addicts do, engage in activities they know are killing them. In short, not acting in their right minds. There's help for that.” [11]

 

The Men’s Fitness Magazine has found the 25 fattest cities in America and the 25 fittest cities in America (to read the full article click here):

 

 

25 Fattest Cities

 

1. Miami, FL

2. Oklahoma City, OK

3. San Antonio, TX

4. Las Vegas, NV

5. New York, NY

6. Houston, TX

7. El Paso, TX

8. Jacksonville, FL

9. Charlotte, NC

10. Louisville-Jefferson, KY

11. Memphis, TN


12. Detroit, MI


13. Chicago, IL


14. Dallas-Fort Worth, TX


15. San Jose, CA


16. Tulsa, OK


17. Baltimore, MD


18. Columbus, OH


19. Raleigh, NC


20. Philadelphia, PA


21. L.A.-Long Beach, CA


22. Phoenix-Mesa, AZ


23. Indianapolis, IN


24. San Diego, CA


25. Kansas City, MO

 

An article in China Daily, translated by People’s Daily, found that fast food was fattier in the US (to read the full article click here):

     "Order French fries or hot wings at a McDonald's or a KFC in the United States and you are more likely to get a super-sized helping of artery-clogging trans fats than you would be at their restaurants in some other countries.

A study of the fast food chains' products around the world found remarkably wide variations in trans fat content from country to country, from city to city within the same nation, and from restaurant to restaurant in the same city.

The researchers said the differences had to do with the type of frying oil used, and the main culprit appeared to be partially hydrogenated vegetable oil, which is high in trans fats."

     McDonalds and KFC claim that the reason for this is local taste preference, however, the real reason is most likely cost. Frying oil high in trans fat isn’t as expensive. Danish researchers tested hot wings and potatoes from KFC and chicken nuggets and fries from McDonalds in locations around the world. They found that “at a New York City McDonald's, a large fries-and-chicken-nuggets combo was found to contain 10.2 grams of the trans fat, compared with 0.33 grams in Denmark and about 3 grams in Spain, Russia and the Czech Republic. At KFCs in Poland and Hungary, a large hot wings-and-fries order had 19 grams of trans fats or more, versus 5.5 grams for wings and fried potato wedges in New York. But in Germany, Russia, Denmark and Scotland, the same meal had less than a gram. A large order of French fries at a New York City McDonald's contained 30 per cent more trans fat than the same order from an Atlanta McDonald's.”

     Trans fat is very bad for you, and studies have shown that eating only 5 grams per day increases your chance of getting heart disease by 25%.

     “McDonald's said it "continues to work diligently on ways to reduce" trans fat in its fries. It said that most of its oils come from local suppliers, based on consumer preference, and that the oil used in the United States is different from that in Europe and elsewhere.” [13]

 

What happens if you have no fat? Can you make it? 

When you have no fat on your body, there is a disease called dyslipidemia. "Dyslipidemia refers to an abnormal cholesterol profile. It can represent either a low HDL -- HDL is the good cholesterol, the high-density lipoproteins -- it may represent a high LDL cholesterol -- LDL is the bad cholesterol, the low-density lipoprotein -- or may represent an elevated triglycerides level, which is the blood fat level." [15] When a person has no fat on their body, they are not able to live because fat is so vital to the body. Too much fat can be bad, but it is still needed to live.

 

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Cholesterol                                                                     

What are the different types of cholesterol?  

• LDL
• HDL
• Triglycerides  

 

     There are three different types of cholesterol. First, there is LDL, or 'low density lipoproteins'. This is mainly just fat, with a very small amount of protein. If your LDL Cholesterol is too high, your doctor will want you to lower it, as it can lead to clogged arteries.

  

     Next there is the HDL cholesterol, or 'high density lipoproteins'. This is more protein than fat, which helps to clear the 'bad' cholesterol from your blood, unclogging the arteries. High levels of HDL can help prevent heart attack and stroke.

 

     Finally there are the Triglycerides, another type of fat in the blood that can affect your health. High amounts of Triglycerides and LDL increase your chances of having health issues like heart attacks. [5]

 

 

 

LDL vs HDL… Which is ‘good’?   

     LDL (low density lipoprotein) is the bad cholesterol; when too much of it circulates in the blood, it can begin to slowly build up along the walls of the arteries leading to the brain and to the heart. In some cases, it can form a plaque that narrows the arteries, making them less flexible. This can lead to heart attack or stroke. 

 

     HDL (high density lipoprotein) is the good cholesterol; high levels of HDL seems to protect against heart attack, while low levels f HDL increases the risk of heart disease. Some medical experts think that HDL carries cholesterol away from the arteries, back to the liver where it can be passed from the body. Other experts think that HDL removes the excess cholesterol from the plaque buildup in the arteries. [2]

 

 

What is the relationship between cholesterol and a lipoprotein?  

     Because cholesterol and other fats cannot be dissolved in the blood, they need to be carried to 

and from the cells. [2] These special carriers, called lipoproteins, are in charge of transporting  cholesterol to  different parts of the body. [1]  

 

 

Why is high cholesterol ‘bad’? 

     High cholesterol is actually a disease called hypercholesterolemia: the abnormally large amount of cholesterol in the blood. Generally, a person with high cholesterol would have twice the risk of coronary heart disease as a person with a good cholesterol level.[5]

 

What is cholesterol used for? 

     Cholesterol is used for forming and maintaining cell membranes, as well as some hormones. Specifically, it plays a role in facilitating the cell signaling in the body. Cholesterol helps the cells communicate with each other in order to properly function. [9]

 

 

 

 

Bibliography 

* [1] About.com http://cholesterol.about.com/od/lipoproteins/Lipoproteins_and_Triglycerides.htm

(accesed January 23, 2009) 

* [2] American Heart Association . 21 Jan. 2009 http://www.americanheart.org/.

* [3] "Cell Chemistry." KensBioRefs. 23 Jan. 2009 <http://www.nature.com/>.

* [4] "Good Fat, Bad Fat." WebMD. 21 Jan. 2009

     http://www.webmd.com.

* [5] "High Cholesterol." WebMD. 23 Jan. 2009 <http://www.webmd.com/>. 

* [6] Ronzio, Robert. "hydrogenated vegetable oil."  

The Encyclopedia of Nutrition and Good Health, Second Edition.  

New York: Facts On File, Inc., 2003. Health Reference Center. 

Facts On File, Inc. http://www.fofweb.com/activelink2.asp?ItemID=WE48&SID=5&iPin= 

ENGHS0871&SingleRecord=True (accessed January 20, 2009). 

* [7] "Types of Fats and Fiber." Health Reference Center. Facts On File, Inc. http://www.fofweb.com/activelink2.asp?ItemID=WE48&SID=5&iPin=FMG008212&SingleRecord=True (accessed January 23, 2009). 

*[8] "Know your fats." American Heart Association.  

http://www.americanheart.org/presenter.jhtml?identifier=532

* [9] "Cholesterol's Importance to the Cell Membrane." Cholesterol And Health. 24 Jan. 

     2009 <http://www.cholesterol-and-health.com/>.    

* [10] Hopkins Colon Cancer Center. Johns Hopkins University. 24 Jan. 2009 

     <http://www.hopkinscoloncancercenter.org>.     

* [11] The Boston Globe. 23 Jan 2009 http://www.boston.com/bostonglobe/editorial_opinion/oped/articles/2009/01/20/obesity_and_the_addiction_to_food/

* [12] Men's Fitness Magazine. 23 Jan 2009 http://www.mensfitness.com/lifestyle/215

* [13] People's Daily. 23 Jan 2009 http://english.peopledaily.com.cn/200604/14/eng20060414_258223.html

* [14] "Good and Bad Fats". 23 Jan 2009 http://www.lowfatlifestyle.com/goodfatbadfat.htm

*{15] "What Is Dyslipidemia". 25 Jan 2009 http://abcnews.go.com/Health/HeartDiseaseRisks/story?id=4218155

* [16] "How do I read a nutrition label?" 25 Jan 2009 http://www.health.ri.gov/disease/ihw/nutrition-label.php