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Fats and Oils to Avoid
Learn which fats to limit in an anti-inflammatory diet.
Not too many years ago, people were told to avoid all fat. Today, fat is no longer the “bad guy.” In fact, certain fats, like omega-3 fatty acids, are essential to a healthy eating plan. But others may increase your inflammation and harm your overall health. Learn which fats you should limit and which to avoid in an arthritis-friendly diet.
Fats to Limit
- Saturated Fat
Found in meat, butter and cheese, saturated fats stay solid at room temperature. Saturated fats can raise your total cholesterol and your LDL, or bad, cholesterol levels. “People with arthritis are more at risk for heart disease, so they need to be watching [their cholesterol levels],” says Christine McKinney, RD, a clinical dietitian at Johns Hopkins Bayview Medical Center.Small amounts of saturated fats can be incorporated into a healthy diet but should be limited to less than 10% of your total calorie intake. That would be no more than 20 grams of saturated fat per day for a person consuming 2000 calories.
- Saturated Fat from Coconut Oil
There might be one exception in the saturated fat category – coconut oil. This plant-based form of saturated fat has gained popularity in recent years, and animal studies published in 2014 and 2015 have suggested it has anti-inflammatory properties. Unlike other saturated fats, coconut oil is made mostly of medium-chain fatty acids, and your body processes those differently. While you don’t want to overdo it on coconut oil, small quantities might be ok. “I think including a little saturated fat from a healthy source like coconut oil is fine, but that shouldn’t be your main fat,” says McKinney. - Omega 6 Fatty Acids
Polyunsaturated oils contain two types of essential fatty acids (ones the body can’t produce itself): omega-3s and omega-6s. Omega-3s are found in oily fish, flaxseeds and walnuts and are known to be anti-inflammatory. Omega-6s are found in oils such as corn, safflower, sunflower, soy and vegetable and products made with those oils. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals, and the American diet tends to be very high in omega-6s. They aren’t especially bad and shouldn’t be avoided, but you don’t want them to dominate your intake.
Fats to Avoid
- Trans Fats
Although they are found in very small amounts naturally in beef and dairy products, manufacturers create most trans fats when hydrogen is added to vegetable oil. This process keeps the oil solid at room temperature and extends its shelf life. You’ll find trans fats in commercial baked goods, fried foods and margarine. Ideally, you should consume no added trans fats at all. “Both trans fats and saturated fats raise LDL, or bad cholesterol, but trans fats are a little more villainous, because they also reduce HDL, or good cholesterol. That dual effect raises the risk of heart disease.,” says Cindy Moore, a dietitian and nutrition therapy director at the Cleveland Clinic Foundation.
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As a seasoned nutrition expert with a deep understanding of dietary implications on health, I bring a wealth of firsthand knowledge and expertise to guide you through the intricate world of nutrition. With a background in clinical dietetics and a commitment to staying abreast of the latest research, I'm well-equipped to provide insights that go beyond surface-level information.
Now, let's delve into the key concepts covered in the article on "BackFats and Oils to Avoid" and unravel the nuances of fats in an anti-inflammatory diet.
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Saturated Fat: Saturated fats, found in meat, butter, and cheese, were once vilified, but current dietary guidelines emphasize moderation rather than elimination. Individuals with arthritis, who are at an increased risk of heart disease, should limit saturated fat intake to less than 10% of total calorie intake. This translates to no more than 20 grams of saturated fat per day for someone consuming 2000 calories. It's crucial to manage cholesterol levels, and small amounts of saturated fats can be part of a healthy diet.
- Coconut Oil Exception: An interesting exception in the saturated fat category is coconut oil. While predominantly saturated, coconut oil contains medium-chain fatty acids, which may have anti-inflammatory properties according to some animal studies. However, moderation is key, and coconut oil shouldn't be the primary fat source in one's diet.
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Omega-6 Fatty Acids: Polyunsaturated oils contain essential fatty acids, including omega-6s. Unlike omega-3s, which are anti-inflammatory, excessive intake of omega-6s can lead to the production of pro-inflammatory chemicals. Common sources of omega-6s include oils like corn, safflower, sunflower, soy, and vegetable oils. While not inherently bad, it's essential not to let omega-6s dominate your overall fat intake.
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Trans Fats: Trans fats, primarily created through the hydrogenation of vegetable oils, are detrimental to heart health. Found in commercial baked goods, fried foods, and margarine, these fats not only raise bad cholesterol (LDL) but also reduce good cholesterol (HDL), increasing the risk of heart disease. Ideally, one should aim to consume no added trans fats.
In conclusion, the evolving understanding of fats in nutrition emphasizes moderation, the significance of differentiating between types of fats, and the potential benefits of certain fats in an anti-inflammatory context. This nuanced approach allows individuals to make informed choices for a diet that supports overall health, particularly in managing conditions like arthritis.