M.E NUTRITION
KNOW YOUR FATS
AVOID...
TRANS FAT
T
rans fats are artificially hydrogenated fatty acids and are
generally considered to be the worst fats. These man-made
fats have been developed to extend the shelf life of many modern
processed foods, and have been linked to a wide variety of modern
ailments and diseases. Trans fats are said to be responsible for raising
‘bad’ LDL cholesterol and lowering your ‘good’ HDL cholesterol levels,
which leads to atherosclerosis, and recent research has correlated trans
fat intake with the development of diabetes, cancer, low birth weight,
obesity, and immune dysfunction. Small amounts of trans fats occur
naturally in beef, lamb and full-fat dairy products, but stay away from
trans fats found in any man-made processed foods as far as possible.
MODERATE YOUR INTAKE OF...
POLYUN-
SATURATED
FAT
T
hese include the beneficial
omega-3s and omega-6s.
However, these two forms of
polyunsaturated fats need to be
consumed in the right ratios, and
modern Western diets deliver
omega-6 essential fatty acids in
excess. As such, it is important to
moderate your intake of omega-6
polyunsaturated fat, and aim to
get more omega-3s from whole
food sources such as oily fish, nuts
and leafy greens.
These fats are generally
considered to be healthy because
they help lower cholesterol levels,
which decreases your risk of heart
disease. Studies also show that
insufficient intakes of these fats
have been linked with chronic
fatigue and obesity.
“These fats need
to be consumed in
the right ratios.”
28
Muscle Evolution
SATURATED FAT
P
reviously deemed the villain of fats, saturated fat has
regained some of its lustre. As already mentioned, it plays an
important role in steroid hormone production, and a growing body
of new research also suggests that certain types of saturated fat,
such as stearic acid; the type found in plant products like cocoa,
coconut and palm oils, as well as animal products like dairy, meat and
poultry, are beneficial and don’t affect cholesterol levels negatively.
However, there does seem to be certain saturated fats that can cause
a rise in ‘bad’ LDL cholesterol and can therefore increase your risk
of developing heart problems. Regardless, saturated fats should be
included in all bodybuilding diets, but should account for no more
than 10% of an adult’s daily caloric intake. Foods high in saturated fat
are usually animal-based. There are, however, plant foods which are
also high in beneficial saturated fats.
CHOLESTEROL
C
holesterol is an essential
structural component
of every cell membrane in
our body, and is therefore
required to maintain both
the structural integrity of the
membrane, and fluidity in
and out of the cell through
the membrane. Cholesterol
is also an important precursor
for the biosynthesis of
steroid hormones, as already
mentioned, as well as bile acids
and vitamin D.
While the body can produce
cholesterol (in the liver), this
only accounts for about 75% of
our requirements. Accordingly,
a limited amount of ingested
cholesterol is required to make
up the difference.
As cholesterol is oil-based
it is transported in the
bloodstream by lipoproteins,
namely low-density lipoprotein
(LDL), generally known as ‘bad’
cholesterol, and high-density
lipoprotein (HDL), known as
‘good’ cholesterol. It is worth
noting that it is these carrier
proteins and their actions in
the body that are deemed as
‘good’ or ‘bad’, not necessarily
cholesterol itself.
While elevated circulating
levels of LDL are bad for
you, as it has been linked to
increased risk of cardiovascular
disease and certain cancers,
with recent reports also linking
it to brain disorders such as
Alzheimer’s and dementia, the
scientific community is still
debating whether ingested
cholesterol is the cause, or if
an overconsumption of simple
carbs, sugar and trans fats,
predominantly from processed
foods, are to blame.
While that debate rages
on, guidelines suggest that
you derive 300-500mg of
cholesterol from your diet.
This can come from foods that
naturally contain cholesterol,
such as animal products, or
getting the right ratio of the
natural foods required to
synthesise this compound in
the body. >>