Don’t Be Afraid of Fats: Part I

When I was growing up I learned that fats were “bad.” I remember eating “fat-free” foods in abundance as a teenager and young adult. The misinformation that created media hype about fats being harmful continues today and I’d like to offer an alternative discussion. My intention is to offer an introduction to fats that will include:
• What are fats
• What’s the difference between them
• Good fats vs bad fats
• What should I be eating.

In order to begin this discussion, it’s important to know that there are many different types of fat and what makes each different is their chemical make-up. All fats are comprised of carbon atoms and hydrogen atoms. If a carbon atom doesn’t have a hydrogen atom attached to it, it has a double bond instead. Depending on how many of each results in the different types of fat. Even though I’m not fond of chemistry myself, it helps to understand a bit of it when talking about fats.

Saturated fat: This fat’s chemical structure results in it being solid at room temperature. Saturated fat has no double bonds. These fats are stable and will not go rancid, which means they are good for using at high heats such as sautéing or baking. These fats include man-made creations such as margarine but also animal fat such as butter, lard, or meat, or tropical oils such as coconut or palm oil. It’s important to keep in mind that there are different types of saturated fats and they are not created equal. More on this in Part II.

Monounsaturated fat: This fat differs from saturated fat in that it has fewer hydrogen atoms which means that it is most commonly liquid at room temperature. These fats generally are stable and like saturated fat can be used with heat. Common sources of monounsaturated include fat from almonds, pecans, cashews, peanuts and avocados.

Polyunsaturated fat: This type of fat has even fewer hydrogen atoms than monounsaturated so it will always be liquid and often needs to be refrigerated to keep it from going rancid. You may be familiar with this category of fats which include the terms “omega-6” or “omega-3” essential fatty acids. Omega-6 and omega-3 fats differ in the number of double bonds; omega-6 have 2 double bonds and omega-3 have 3 double bonds. Because of this chemical structure, these oils are very reactive, meaning their chemical composition can change (in a negative way) and therefore cannot be used in cooking or baking. The sources of these oils are vegetables and plants such as corn, safflower, canola, soybean, flax seed, hemp seed but also marine sources such as cold-water fish and algae. The body cannot make polyunsaturated fat so it must be included in the diet.

Even though I listed 3 separate categories of fats, in reality fats are a combination of the 3 types. For example lard is 40% saturated, 48% monounsaturated, and 12% polyunsaturated; olive oil is 75% monounsaturated, 13% saturated, 10% omega-6 and 2% omega-3. So, although olive oil is a predominantly a monounsaturated fat, because it also has omega-6 and omega-3 fats present, it’s generally not recommended for heated food preparation.

That’s my general introduction to fats. In the next installment, I’ll start talking about good vs bad fats.

My Journey Out of Diet Coke Addiction

I recently joined Toastmaster’s International so I can improve my public speaking skills. I am just now preparing for my first “Ice Breaker” speech. As I was jotting down some notes, I realized that I wanted to tell a story.

I have been enjoying a healthy lifestyle for about 5 years but prior to that, it was quite the opposite. I used to be a Diet Coke addict.

My first memory of diet coke was when I was in my early teens. Mom was a chronic dieter so it was around in the house. I actually remember my first experience with Diet Coke. I can picture being in the kitchen, looking at the can and then giving it a try. Yuck! I thought it was disgusting! But somehow I gave Diet Coke another try and began liking the taste. There’s nothing like chemical additives to get one hooked!

Growing up in New Hampshire, Pepsi products were more common but Texas was Coke country and I moved there when I was 19. I drank Diet Coke regularly in my late teens and early 20s but I knew I was addicted when I lived in Ireland for a year at age 23.

In Ireland, my daily routine consisted of stopping at the corner shop to get my can of Diet Coke and a small chocolate. The anticipation and then pleasure of sitting down, popping the top, and letting the icy cold soda glide down my throat was delightful. It was my “Calgon, take me away” moment. My 5 flatmates were so accustomed to my habit that my going away present was a Diet coke and a little chocolate tied with a red ribbon. That’s when I realized I was addicted.

Upon returning to Texas at age 24, I discovered that I liked best the Diet coke from Wendy’s by my house. I liked fountain soda best as it was a perfect balance of fizz and flavor. Ironically, I would often buy food at Whole Foods and then stop at the Wendy’s drive-thru on my way home. I couldn’t imagine my life without Diet Coke.

However, in 1998, my life started to shift. I had been battling severe fatigue and bouts of depression for years. I began to realize that it was my responsibility to change my eating habits if I wanted to feel better. I began my health journey that continues to this day. One of the first changes I made was to switch from regular Diet Coke to caffeine-free Diet Coke. Friends and colleagues used to joke with me about the worthiness of drinking caffeine-free diet soda. They asked, “why bother?” But I was addicted. Once I overcame my 4 day long caffeine withdrawl headache, I felt good about my change.

The next radical change occurred in late 1998. Upon the recommendation of my chiropractor, I did the Master Cleanser, a fast in which one consumes only water, lime juice, maple syrup, and cayenne pepper. After 7 days of the fast, my body felt stronger and cleaner. At that time, I had no desire to put Diet Coke back into my body. I’ve been clean ever since but I had cravings for Diet Coke for about 5 years. I remember salivating when a friend would drink a Diet Coke in my presence.

In chiropractic school, I learned about the dangers of Aspartame, the artificial sweetener, in Diet Coke. Aspartame is a neurotoxin, which means that it actually induces your nerve cells to die!. As a chiropractic physician, I feel obligated to share with my patients the danger of Aspartame. I provide information and encouragement to help them overcome their addictions to diet soda.

A profound realization occurred to me once I was Diet Coke free. My unexplained joint and muscle pain that had plagued me since I was 17 was now gone! I had mistakenly been diagnosed with Fibromyalgia but it was actually Aspartame toxicity.
It breaks my heart to see people drink multiple Diet Cokes a day and put that poison into their bodies. But all I can do is lead by example. Realizing and then overcoming my addiction to Diet Coke was an integral part of my health journey and I am thankful for it.

~Dr. Jennifer Greenfield