What are the different types of fats? Which types should we minimise? Which types are health promoting?
Dietary fats are a type of nutrient in food. We know that all fats aren't bad and you need some fat in your diet and help keep you healthy as they have many important functions in your body, such as:
Giving you energy
Keeping your body warm
Building cells
Protecting your organs
Helping your body absorb vitamins from foods
Make hormones that help your body work the way it should
The key is to get a good balance of fats and other nutrients in your diet. Eat the healthiest kinds of fats, in the right amounts.
Saturated fats are good for structural support. There is some debate in the medical community over saturated fats. Whilst past research has linked a diet rich in saturated fats to increased risk of cardiovascular disease and pro-inflammatory conditions, other studies have found that link to be overstated. Many foods contain varying amounts of saturated fat, but the main sources are: dairy, beef, chicken, food, coconut oil and palm oil,
Essential fatty acids
Essential fatty acids (mono- and poly-unsaturated fats) cannot be made by the body so must be consumed. These essential fats have an important role in our bodies: to nourish our cells, feed our nerves; help decrease appetite; aid the creation of lean muscles; and have highly anti-inflammatory properties.
Mono-unsaturated fats - thought to be heart healthy. You'll find monounsaturated fats in foods like: avocados; olive, vegetable, and peanut oils; almonds, hazelnuts, pecans, and other nuts.
Poly-unsaturated fats - typically found in foods like flaxseed; chia seeds; corn, soybean, and sunflower oils; walnuts and oily fish such as salmon, sardines and mackerel.
There are two types of polyunsaturated fats: omega-3 and omega-6 fatty acids, which together play a significant role in regulating and balancing our inflammatory system.
Trans-fats - trans-fats are vegetable oils which are industrially processed to become solid at room temperature. It becomes hydrogenated and it is considered unhealthy. Trans fat might taste good, but it's not good for your heart health and has been banned in a number of countries.
Back in the 1980's public health messages promoted that everyone should eat a low fat diet. Industry responded by removing the fat and adding in sugar and refined grains to compensate. Very low in fibre and high in calories.
In contrast, the headlines of "butter is back" 2010 and 2014 were driven by meta-analyses of 100s of studies which concluded that risk of cardiovascular disease or mortality in those who were eating saturated fats.
Quite contradictory right? So let's take a more holistic, common-sense approach.
If you are eating a diet that is low in saturated fat but you are filling yourself up with sugars and refined carbohydrates in replacement of that fat, it could be harmful to your health.
However, when foods are low in saturated fat but have been substituted with plant protein, wholegrains or with poly-unsaturated fats, studies consistently show a health benefit. When we consider a diet low in saturated fat, we should focus on consuming the essential omega 3 and omega 6 poly-unsaturated fats that are prevalent in many plant-based foods.
Top tips:
Use liquid vegetable oils and other plant-based oils for cooking which are rich in heart-healthy unsaturated fats such as extra virgin olive oil or avocado oil
Avoid trans fats. Carefully read labels to find foods without trans fats
Eat at least one good source of omega-3 fats each day such as flax and chia seeds to help regulate cholesterol, inflammation and brain function
Cut back on red meat and dairy foods to reduce the overconsumption of saturated fats, depending on the health conditions that you are living with.
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