Know your fats…
20 September 2019
What are Fats?
Fats (also called lipids) can be solid or liquid at room temperature and examples include butter, fat on meat, vegetable oils and lard.
Fat has many uses in the body: it provides energy, both immediate and stored (in the body as what we call ‘fat’, it insulates us, provides water proofing, is a major constituent to cell membranes throughout the body and also provides a means of absorbing certain vitamins and minerals.
Classifying Fats
Monounsaturated and Polyunsaturated Fats
These fats are found in oils such as olive, rapeseed and sunflower and contribute to the many valuable functions of dietary fat in the body as listed above.
Essential Fatty Acids
These are two important types of fatty acids that are found in polyunsaturated fat. The body cannot produce these fatty acids itself and therefore they need to be consumed as part of a healthy diet, namely Omega 3 and Omega 6. They are needed by the cardiovascular, reproductive, immune and nervous systems and help repair cells. They are also associated with inflammation in the body. It is therefore really important to get the right balance of Omega 3 (an anti-inflammatory) and Omega 6 (a pro-inflammatory).
In basic terms, you need to ensure you are eating lots of natural sources of Omega 3 and 6 (such as oily fish, wheat germ, nuts and seeds) to ensure the right ratio. Lots of highly processed foods are very high in Omega 6 which upsets this delicate balance and causes inflammation which is linked to heart disease, diabetes and strokes.
Saturated Fat
Saturated fat has long been demonised in the food and diet industry but studies are showing that these natural sources of animal fat are not harmful and do not adversely affect the fatty build ups in the arteries linked to cardiovascular disease. This fat is found naturally in meat and dairy and can be consumed on a moderate basis as part of a healthy diet.
In reality, many foods will contain a mix of these fats and it is the ratios that determine how ‘healthy’ the fat source is.
Trans Fats
These are the worst types of fats and are found heavily in manufactured, processed foods. They are not a natural fat and should be avoided as much as possible. Over consumption of these fats is linked to many diseases including certain cancers.
How much fat do we need?
The optimum daily fat intake has been a hot topic for many years.
Over the last 50 years or so we were told that fat makes you fat and to go fat-free as much as possible. However, scientists have been re-visiting these studies of late and carrying out new research and it is now widely agreed that fats – the right type of fats – are an essential part of a healthy diet and actually have many benefits for the body (as listed above).
It is now being seen that the way carbohydrates break down and get stored in the body leads to the build up of fat (both the unsightly fat we want to ‘lose’ and the invisible fat clogging our arteries), and that actually consuming fat will not make you fat. In fact, a diet high in ‘good fats’ can increase metabolism and encourage the body to burn fat.
The take-away tip from this is eat lots of good fats, moderate healthy carbs and avoid trans fats.
Good choices of healthy fats are:
Avocado, Olives, Olive oil, Nuts, Seeds, Oily fish such as salmon and mackerel, Eggs
And in moderation:
Eggs, Cheese, Meat, Yogurt
Tips for Eating Carbs
– Eat to 3-4 portions of good fats each day.
– Know your portions!
1 tablespoon of olive oil
170g yogurt
225ml full fat milk
– Eat fats with vegetables and fruits to maximise the nutrient absorption of these foods.
Recent Posts
Digestive issues and your gut flora…28 Sep 2020New season, time to focus on nourishment and immune support.1 Sep 2020A nutritionist’s plea to Boris Johnson