The Truth About Fats!
Carl Simpson
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Everywhere you look...
Low fat this, low fat that. It's no wonder people are scared of eating fats.
The low fat products you see around the supermarkets might not be the best thing for you.
Because they are probably higher in sugar and rammed full of additives, like high fructose corn syrup. Which can be as bad for you as the dreaded full fat version.
Gaining weight isn't because you ate too much fat, but because you ate too much in general.
What Is Fat? And What Does it Do?
Fat is an organic compound made up of carbon, hydrogen and oxygen molecules.
Fat is a main macro-nutrient needed in the foods we eat. It has many uses:
Your body wouldn't function without you consuming fat. So aiming for a low fat diet isn't the best option for your body.!
Just like amino acids, your body can create most of the fatty acids required, however there are two called Essential Fatty Acids that are required from the diet. These are Omega 3 and Omega 6.
The Different Types of Fat
There are two types of fatty acid:
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The real bad guy...
No It's not SATURATED fat!
Trans fats, trans-hydrogenated fats have been altered into a different state and aren't a natural source for the body. Trans fats are born by adding a hydrogen atom to polyunsaturated fats.
These should be kept at a bare minimum as they have been linked to major health hazards. You can find trans fats in fast food (shocks), ready meals, some protein bars and spreads that have been formed by using trans oils.
Getting Your Fat In!
The government guidelines suggest that you consume no more than 33% of your daily calories from fat. On a 2000kcal diet that is roughly 75 grams. Saturated fat is around 11%.
Remember fat holds 9kcal per gram, which is a hefty amount vs protein and carbs, which yields 4kcal per gram.
Here are a few ideas of fats and there calories per 100g:
The big takeaway....
Fats are essential in your diet. Cutting out fat is a no go for anyone trying to optimize their health.
Anyone that says fat is bad for you is talking out of their backside!
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Have a great day!
Carl
Principal Technical Consultant at Atkins
2 年All good stuff but it might be worth a deeper dive into the three types of fat mentioned above. Polyunsaturates (typically vegetable and sunflower oils) are the type to avoid as they can throw out your Omega-6:3 balance and they have a low smoke point so are easily oxidised to trans-fats when used for cooking. They are common in margarine and other processed junk. Saturated fats (usually animal-based and solid at room temperature) are fine in reasonable doses while mono-unsaturates (avocado, olive oil etc) are the best and great to cook with also. Coconut oil is a saturated fat but a medium-chain triglyceride (MCT) that is readily processed for energy and has health benefits. Top tip: flaxseed oil is high in omega 3 and ideal for dressing salads (can get in Sainsbury's).