FAT - the good, the bad, the ugly

Fat is a macronutrient, and when it comes to fat there are a lot of different opinions... “Eat no fat,” or “ eat lots of fat and no carbs”

Well fat can be good, bad and ugly, in this blog I’m going to talk about the healthy fats and the fats that should be avoided or reduced in the diet. I will also explain why fats are important to have in the diet and a rough amount that we should aim to consume.

1 gram of fat is 37 KJ or 9 calories (most energy dense macronutrient) and therefore when fat is eaten in large amounts, all fats, including healthy fats, can contribute to weight gain (as it causes a calorie/KJ surplus) Fat is the most concentrated form of energy and excess fat is stored is adipose tissue.

A diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats is optimal

In the western diet we consume enough omega 6 and struggle consuming enough omega 3 (so we should focus more on consuming omega 3 fatty acids)

So why is fat important to consume?

• It provides the body energy (second source of energy)

• It creates cushioning/shock absorption and insulation for bones, vital organs and temperature extremes

• It’s required to help absorb and transport fat soluble vitamins (A,D,E,K)

• It creates cellular reactions

• Produce hormones

• Omega 3 and 6 are essential fatty acids as the body can’t make them. They are also known as Linoleic acid and Linolenic acid.

• Important for heart health, eye health, brain health and blood pressure, inflammation, skin health and blood clotting

How much should we consume?

For an average adult the Acceptable Macronutrient Distribution Range (AMDR) is 20-35% KJ from fat should come from your diet to provide adequate energy, nutrients and reduce risk of chronic disease.

Saturated fat should be under 10% of your total daily energy consumption.

Adequate intake (AI) of the healthy fats

For women 19+ the AI of Linoleic acid (omega 6 fatty acids) should be 8g/day and the AI of a-linolenic acid (omega 3 fatty acids) should be 0.8g/day

For men 19+ the AI of Linoleic acid (omega 6 fatty acids) should be 13g/ day and the AI of a-linolenic acid (omega 3 fatty acids) should be 1.3g/day

The Healthy fats

Monounsaturated Fats

Are healthy fats with one double bond on the fatty acid chain (hydrocarbons -> alkene)

• Studies show that eating foods rich in monounsaturated fatty acids instead of saturated fats improves blood cholesterol levels, (lowers LDL/bad cholesterol and increases HDL/ good cholesterol which can decrease your risk of heart disease and may also help decrease the risk of type 2 diabetes.

• Found in foods such as avocado, extra virgin olive oil and some nuts

Polyunsaturated Fats

Are healthy fats with multiple double bonds on the fatty acid chain (hydrocarbons->alkynes & alkene)

• Evidence shows that eating foods rich in polyunsaturated fatty acids instead of saturated fats improves blood cholesterol levels (lowers LDL/bad cholesterol and increases HDL/ good cholesterol), which can decrease your risk of heart disease and may also help decrease the risk of type 2 diabetes.

• Omega 3 and omega 6 fatty acids are types of polyunsaturated fats

• Found in foods like, chia seeds, hemp seeds, flaxseeds and sunflower  seeds, fatty fish like tuna and salmon, nuts such as walnuts

Fats to reduce/ avoid

Trans Fats

Trans fats are unsaturated fats that have been processed and act like saturated fats.

• Consuming trans fats increases the levels of ‘bad’(LDL) cholesterol and decreases the levels of ‘good’ (HDL) cholesterol in the body which is a major risk factor for heart disease.

• Trans fats are found in many packaged, processed and fried/take away foods such as fish and chips and also in butter and some margarines.

Saturated Fats

Saturated in hydrogens, no double bonds and are often solid at room temperature. It is one of the unhealthy fats, along with trans fat.

• Consuming foods high in saturated fats increases the levels of ‘bad’(LDL) cholesterol and decreases the levels of ‘good’ (HDL) cholesterol in the body which is a major risk factor for heart disease.

• Saturated fats are found in foods like butter, coconut oil, cheese, and red meat

As mentioned above saturated fat should be under 10% of your total daily energy consumption and trans fats should be avoided where possible

Here are some tips to help your fat consumption

• Replace saturated fat with healthier monounsaturated and polyunsaturated fats.

• Read food labels!!!

• Avoid trans fat you can do this by checking food labels and look for the amount of trans fat listed. By law a serving of food containing less than 0.5 grams of trans fat can be labelled as 0 grams. Therefore, it's important to also check ingredient lists for the term ʺpartially hydrogenated.֞

• Use oil instead of solid fats. For example, sauté with extra virgin olive oil instead of butter

• Choose lean meat and skinless poultry. Trim visible fat from meat and poultry, and remove skin from poultry.

• Snack smart. Many popular processed snack foods are high in fat, especially solid fats. Be sure to check food labels for saturated and trans fats. Better yet, snack on whole fruits and vegetables.

• Include more fish in your diet

• Bake your own ‘Baked goods” this way you know exactly whats in them (I have a few great healthier recipes that include Banana bread and Apple and cinnamon muffins.

Here is also a guide for oils, (Extra virgin olive oil has shown to have the most health benefits and is therefore the superior oil)