Spoiler alert: yes, some fat is very good for you!
In the 1980s, the diet industry declared war on fat.
All of it.
Fat was bad, no matter what type you were talking about – and it was to be avoided at all costs.
Suddenly, it was all about “fat-free” items and avoiding any items thought to be considered “fattening” (goodbye, nuts!)
It makes me (and many other dietitians in this day and age) annoyed just thinking about it!
Because here’s the thing: not all fats are created equal. And some kinds are actually really good for you.
Thankfully, there has been a major turnaround in this area over recent years. But the message has run deep, and many people are still very cautious when it comes to eating foods containing fat.
I’d love to clear this up for you and tell you what fats should in fact be limited – and which ones I would encourage you to incorporate into your diet.
[Please note that an Accredited Practising Dietitian (that’s me!) can provide expert nutrition and dietary advice on what types and amounts of fat should be eaten according to your individual circumstances.]
Saturated fats and trans fats should be consumed in moderation.
It is these kinds of fats which are often linked to high cholesterol and heart disease.
They are found in animal products such as dairy foods (butter, regular-fat milk and cheese) and fatty cuts of meat, and in plant-derived sources such as cooking margarine and coconut milk. That’s not to say you shouldn’t have them at all; but they’re not recommended in high amounts.
However, they are most prevalent in manufactured and packaged foods. Potato chips, cakes, pastries and deep-fried take away foods are all packed with saturated fat – and it’s definitely wise to limit your intake here.
Certain types of fat are absolutely good for you – and highly recommended!
However, there are other fats found in foods which are positively healthy. These are known as polyunsaturated fats and monounsaturated fats.
These guys, unlike saturated fats, are important for heart health, reducing the risk of disease and stroke.
In which foods can you find polyunsaturated fats?
Polyunsaturated fats break down into two types: Omega-3 fats and Omega-6 fats. Both are important because your body can’t make them.
Omega-3 fats have been shown to help protect against heart disease in a number of ways, including lowering blood triglyceride levels and blood pressure.
It’s found in animal, marine and plant sources, but it’s the fish-based sources which definitely pack the biggest punch when it comes to getting your fix of Omega 3. Think oily fish such as salmon, tuna and sardines.
If you don’t eat fish, the next best option would be to get your Omega-3 from plant sources such as sunflower, soybean, grapeseed and canola oils, walnuts, hazelnuts, brazil nuts, soy beans, soy milk, chia seeds, flaxseeds and sunflower seeds.
Omega-6 fats have also been shown to help protect against heart disease – when consumed in place of saturated and trans-fats. These include safflower and soybean oil along with some nuts including brazil nuts.
In which foods can you find monounsaturated fats?
Monounsaturated fats, when replacing saturated fats, have the effect of lowering cholesterol.
Think extra virgin olive oil, avocado, almonds, peanuts and cashew nuts. Delicious.
Cutting out fat from your diet is bad for you – don’t do it!
Just choose the right types.
You actually require these fats in your diet for good health. Simply cutting out on all fat would impact your skin, hair, hormones and energy levels, functioning of our nerves and brain and transporting of fat soluble vitamins ( Vitamin A,D,E,and K) around the bloodstream to where they are needed.
If you’d like to get some advice on how much fat you as an individual should be consuming, don’t hesitate to book in with me for a consult. My team works all over Perth!
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