FATS - GOOD OR BAD?

Are fats really bad for you?

For a long time condemned by those in the weight loss industry, in the media and even by the government, food fat is generally viewed as unhealthy and is blamed for a range of health ailments. These can range from heart disease to obesity, which are unfortunately so prevalent in today's world, with an estimated 1.9 billion adults worldwide being overweight. Excess fat, when leading to obesity, increases the risk of potentially life-threatening diseases, such as type 2 diabetes, heart disease, some types of cancer, such as breast or colon, and brain stroke.

However, fat is one of the three macronutrients that provide calories or energy, the other two being carbohydrate and protein. Nutrients are substances needed for growth, metabolism, and other body functions.

In other words, there can be much confusion, but is it really as bad as they say, or is it simply a nutrient that is misunderstood? So in the following, we look at some common misconceptions.

Myth #1: All fat is bad for you

Firstly, an important point to understand about fat is that there are different types. The four main types can be further sub-divided into 'healthy' and 'unhealthy'.

Unhealthy fats:?Saturated fats and trans fats

Saturated fats are found in many pre-prepared, processed and refined foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard etc. Trans fats are found in all foods made with shortening or partially hydrogenated vegetable oil, as well as many snack foods and ready-made meals.

Healthy fats (unsaturates):?Monounsaturated fats and polyunsaturated fats?(Omega 3 fat and Omega 6 fat)

Monounsatured fats are found in olive, canola and peanut oils, avocados, non-hydrogenated margarines, nuts and seeds. Polyunsaturated Omega 6 fatty acids are found in safflower, sesame, sunflower and corn oils, non-hydrogenated margarines, nuts and seeds, while Omega 3 fatty acids are found in soymilk, tofu,?oily fish, canola,?hemp?and soybean oils,?flaxseed?and walnuts.

There is, therefore, a very clear distinction between the sources of good versus bad fats, which makes it a lot easier for consumers to ensure they are getting the right kinds of fat in their daily diet. As a general rule, unhealthy fats come from 'unnatural' man-made foods, while healthy fats come from natural whole foods.

Therefore, it is best to avoid fast foods and, opt for?lean protein, fruit, veggies, nuts and seeds. If you do that, you will certainly be stepping in the right direction for your intake of beneficial oils.

The different fats act differently within our bodies, and this does impact our risk from certain diseases. However, even saturated fats play a role in our health; the key being to get it from the correct sources and in balanced proportions.

Myth #2: You don't need fat in your diet

Saturated and monounsaturated fats are not essential nutrients - you do not need them, although they can be used by your body to make energy. In contrast, polyunsaturated fats are essential.

Including the right type and amount of fat in our diets is a critical part of maintaining a healthy body. Not only is this because fat is a source of essential fatty acids (such as Omega 3 and 6) that the body can't make itself, but it also affects a number of different biological processes. For example:

• fat helps the body to absorb vitamins A, D and E (fat-soluble vitamins, which can't be absorbed without the help of fat)
• it is used by the body’s cells
• it is used to create energy
• it is used to manufacture hormones
• it supports?joint mobility
• it supports brain function - the human brain is 60% fat!
• it supports a?healthy heart?and circulation
• it is involved in the efficient function of your?metabolism.

So whether you are trying to?lose weight, get fit, focus your mind, balance your hormones or boost your immunity - don't give fat a miss! Just make smart choices about the kinds of fat you are choosing to eat.

Myth #3: You can't have too much of a good thing

As with everything, balance and moderation are key. Most leading health authorities now agree that no more than one-third of our total fat intake should come from saturated fat, while at least one-third should come from polyunsaturated fat. It is considered that the total calorie makeup of an?optimum?diet should come from no more than 20% fat - the current average in Britain is 35%.

But the principle of balance applies even to healthy fats -?Omega 3 and Omega 6 oils?have independent health effects in the body. While both are considered essential for health, it is important to get them in the correct proportions (ideally 50:50) in order to enjoy the maximum benefit.

It is thought that humans evolved on diets with an equal ratio of Omega 3 to Omega 6 oils, but over time (because of the modern lifestyle, developments in food processing and the modern diet), intake of Omega 6 has risen significantly to throw this balance off. As a result, while most people are deficient in both Omega 3 and Omega 6 fats, the average Western diet tends to be far more deficient in Omega 3.

One of the main reasons for this is that the Omega 3 family of fats are more prone to damage in cooking and food processing. As a result, they are often deliberately left out of processed convenience foods, which make up a large proportion of the population's diet. This, coupled with the reduction in fish consumption, is contributing towards the health conditions associated with low levels of this particular kind of?healthy fat.

What should you do?

When it comes to that familiar dilemma, "should I, shouldn't I", the answer is - yes you should! But provided the type of fat you are mostly eating supports good health rather than bad.