The subject of ‘Fats’ is a much discussed one and there’s a lot of available research out there. But those studies can be very detailed and therefore quite confusing. On top of that, diet specialists and the media in general often talk about fats as all being the same, which they’re not.
So today I want to demystify the subject, to provide you with solid facts and straightforward information. I want to give you the tools you need to make the right choices. The choices that lead to good health.
Basically there are 3 main categories; Unsaturated Fats (the good), Saturated Fats (the bad) and Trans Fat (the ugly). Let’s look at these one by one;
Unsaturated Fats (USF’s) – The Good
It’s so important that we include some fat (the right fat!) in our diets. And that’s the unsaturated kind. USF’s are easy to recognise, as they tend to stay liquid at room temperature. USF’s break down into 2 types – monounsaturated and polyunsaturated.
Monounsaturated fat (omega 9) is classed as ‘non-essential’ as it’s made by our bodies. But it can also be included in our diets with health boosting results, like lowering LDL (bad) cholesterol levels.
Olive oil, peanuts, cashews, avocados and sesame seeds are all great sources.
Polyunsaturated fat (omega 3 & 6) isn’t made by our bodies and is therefore considered ‘essential’, meaning it’s essential that we include it in our diets.
Sunflower seeds, corn oil, flax seeds, walnuts and chia seeds are rich sources.
The benefits are many. USF’s provide us with energy, help fight inflammation, are essential for blood clotting and muscle movement, for allowing our skin to retain water (which makes our skin less wrinkled) and we need USF’s to assist in vitamin & mineral absorption. I could go on but I think you get the idea!
Saturated Fats (SF’s) – The Bad
The first thing to understand is that we actually need SF’s to stay healthy but our bodies make all the SF’s we need. SF’s that we eat are very much non-essential and can cause us problems, especially if eaten to excess. Happily, SF’s are also easy to recognise, tending to stay solid at room temperature.
This is perhaps the most complicated category of fats as there are many different types, some harmful and some less so. To keep things straightforward, current research advises 2 things;
Firstly, that most plant based forms of SF’s aren’t bad when eaten in moderation (think coconut oil and macadamia nuts)
And secondly, most animal sources of SF’s are bad (think processed meats & ultra processed dairy)
But whatever the source of SF’s, try to limit your intake of that fat to no more than 10% of your overall fat consumption per day. Or 10% of overall calories per day.
Get into the habit of reading packaging labels, particularly if you are buying animal products. And get in touch if you want any advice on how much is too much, or counting your daily nutrients and calories, I can help with that.
Trans Fat – The Ugly
Trans fat (TF) is man-made, it rarely occurs in nature*. TF is produced in a chemical processing plant and is primarily used in food manufacturing. It preserves food and creates a long shelf life, which is vital to manufacturers producing ready-to-eat foods. Processed ready-to-eat foods need to withstand a considerable amount of handling, transportation and display before they reach the checkout.
To produce TF, vegetable oil (which in its natural state is predominantly healthy USF’s) is put through a process involving hydrogen gas, to solidify it.
Once hydrogenated, the body recognises it as a type of saturated fat, but in fact TF is foreign to our bodies, and causes all kinds of health issues such as heart disease and hardening of the arteries.
You can tell I’m not a fan, can’t you?!
As before, read the label. If the words ‘trans fat’ or ‘hydrogenated’ appears, avoid it, walk away and leave it on the shelf.
Once you get into the habit of thinking about the fats you consume, making healthy choices becomes easier. Getting these choices right is vital to your success, for you to succeed in making the changes you want. Please get in touch if I can help you, or have a read of the source articles below
* A trace amount of naturally occurring TF is found in the body fat of grazing animals (such as sheep and cows), the majority of TF found in the modern diet is industrial TF
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