As with all other food groups, fat taken in moderation can have health benefits
DIETARY fats are a sensitive issue, especially since high fat intakes have been linked to many health problems, such as heart disease, diabetes and obesity. Fat has become our worst enemy, causing many health-conscious people to avoid it all together. In fact, fat is actually a necessary nutrient. Recent research shows that not all fats are created equal. Some fats are necessary to stay healthy.
Without fat, the body cannot function properly. Fat is a major source of energy and is involved in the production of hormones that regulate blood pressure, heart rate, and the nervous system. Most vital organs are surrounded by a layer of fat, that protects and insulates them. Dietary fats allow vitamins A, D, E and K found in food to be absorbed properly. Fat also provides a sense of fullness (satiety) after meals. If there is too little fat in the diet, carbohydrate cravings can get out of control.
Needless to say, all of these benefits from fat are dependant on it being consumed in moderation. Too much fat can negatively impact health. Since fats have a large amount of calories per gram (fat has 9 calories per gram, whereas carbohydrates and proteins have 4 calories per gram), excessive intake of fat can lead to weight gain and obesity. Excessive intake of fat is also a risk factor for diseases like heart disease, cancer, diabetes, gall stones, and osteoarthritis. Excessive amounts of bad fats (saturated and trans fats) increase total cholesterol and decrease good (HDL) cholesterol.
What are the different types of fats?
All fats are placed in the tiny triangle at the top of the food pyramid, but by taking a separate look at the different type of fats, a different picture emerges.
The good… healthy fats
When choosing fats, the best options are monounsaturated and polyunsaturated fats
Monounsaturated fats: These fats help to lower bad (LDL) cholesterol, thereby lowering the risk for heart disease. Monounsaturated fats are liquid at room temperature. They are found in olive oil, olives, avocados, walnuts and natural peanut butter.
Polyunsaturated fats: Some polyunsaturated fat food sources contain types of essential fats that our body does not make including omega-6 and omega-3 fatty acids. These fats are required for body and brain function. Our diet in general contains enough omega-6 fatty acids but not enough omega-3 fatty acids.
Omega-3 fatty acids are beneficial for our hearts. It has been shown that these fats may decrease the risk of heart disease. They also may help to protect against high blood pressure levels. Omega-3 fatty acids can be found in oily fish like salmon, trout, or herring. They are also found in flaxseeds, walnuts, pumpkin seeds, soya, and green vegetables such as spinach and broccoli.
The bad… harmful fats
Saturated and trans fats are the less healthy types of fats. They can increase total and bad (LDL) cholesterol, along with decreasing good (HDL) cholesterol. Dietary cholesterol is found in fats from animal sources (saturated fats). Even though cholesterol is not found in trans fats, they still have a negative impact on the cholesterol in blood.
Saturated fats: These are usually solid at room temperature. Saturated fats are found in animal sources – red meat, sausages, butter, and whole milk. This is not to say that red meat must be cut from the diet, only that the visible pieces of fats must be trimmed.
Other foods high in saturated fats include foods that are high in coconut, palm and other tropical oils, for example, store-bought biscuits and cakes.
Trans fats: These are formed during a chemical process called hydrogenation used to make liquid vegetable oils hard. They are used in store-bought baked goods like cakes, pastries, cookies and breads, in snack foods like chips and crackers, peanut butter and some soft margarines. Not all margarines contain trans fats, many are non-hydrogenated, this should be stated on the label. In order to know if a food product has trans fats, look for partially hydrogenated or hydrogenated on the label. This applies to most foods and not just to margarine. Reading food labels is very important, especially when you are buying a product you have not used before.
Total fat intake should make up 30 per cent or less of total daily calories, with saturated fats comprising no more than 10 per cent of that.
Fat should be limited in the diet, but it should not be eliminated completely. We should aim to get the balance right. By replacing the unhealthy saturated and trans fats in our diet with the healthier unsaturated fats (monounsaturated and polyunsaturated fats) we are striving to achieve better overall health.
When trying to make better fat choices, consider these ideas:
• Saute with olive oil, rather than butter
• Prepare salmon or trout, high in omega-3 fats, more often throughout the week
• When serving snacks to guests, choose nuts, like walnuts and almonds rather than chips
l Alexia Stephanou is a Clinical Dietician working at IASI Medical Centre. Tel: 22 441300
