Macronutrient Series pt 3: Fats

Fats

Fats have many important roles in the body that are essential for our health and although fats have a bad reputation, we still need them in our diets. However, what’s important is that you understand what types of fat you need and which ones to avoid. Some of the important roles that fats have in our bodies include uptake and storage of fat-soluble vitamins and minerals, growth development and repair of tissues, protection of our organs, and thermoregulation i.e. temperature control. So, as you can see a diet that contains very little or not fat at all, will mean this could affect important functions in the body so it’s important that we include fats in our diets and in healthy quantities. This is not to say that we can eat as much fat as we like, as with everything with nutrition, knowledge and balance is key.

Saturated fats

Saturated fats are generally found in animal products such as butter, cheese, cream and the fatty layer that covers meat, but fats are also found in both sweet and savoury foods. If we consume too much saturated fat, this will affect the levels of cholesterol in our blood and can increase the risk of developing heart disease and other high risk diseases associated with a high fat diet. We have two types of cholesterol in our blood: Low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The basic function of these lipoproteins is to carry cholesterol between the cells of the body and the liver where cholesterol is made. If we eat too much saturated fat, this will increase our bad cholesterol (LDL) in our blood which can increase the risk of heart disease and stroke. Our high-density lipoproteins (HDL) function is to travel around the blood stream and return excess cholesterol to the liver which helps to protect us from high cholesterol related diseases. Our HDL cholesterol is therefore known as our good cholesterol.

When it comes to our recommended daily intake of saturated fat, the UK Government recommends that women should eat no more than 20 grams of saturated fat each day, and men no more than 30 grams.

Trans fats

Trans fats or, trans fatty acids are often found in foods such as margarine, cakes and biscuits, fried food and take aways. Trans fats are created through a process called hydrogenation whereby vegetable oil is heated at very high temperatures and hydrogen is added in order to create a hard wax like substance. This results in the oil being solid at room temperature. The whole purpose of this process is to keep foods for longer and therefore they will have a longer shelf life. This type of fat has been proven to increase the risks of developing type 2 diabetes, stroke and heart disease due to the fact that it affects our cholesterol levels by increasing our bad cholesterol (LDL) and decreasing our good cholesterol (HDL).

It is clear to see that both saturated fats and trans fats can cause major health implications if we do not monitor how much of these types of fats we consume. The best way we can avoid eating too much of these fats is to incorporate plenty of fruit, vegetables, wholegrain foods and low-fat dairy products into our diets. It is important to also understand and read your food labels. As time consuming as this may be, once you start to educate yourself on the food products you buy, you will have a better understanding of which foods contain high levels of these types of fats and you can then opt for healthier alternatives.

Monounsaturated fats

Monounsaturated fats are known as good fats and can help reduce the bad cholesterol levels in our blood (LDL) and can help reduce the risks of heart disease, type 2 diabetes and stroke. Foods that are high in monounsaturated fats include olive oil, rapeseed oil, avocados, and certain nuts such as almonds, pecans and hazelnuts.

Polyunsaturated fats

Polyunsaturated fats are also known as good fats and alongside monounsaturated fats, they can also reduce the levels of the bad cholesterol in our blood and can help reduce the risks of heart disease and stroke. Polyunsaturated fats include omega-3 and omega-6 fatty acids which are essential in our diet as the body isn’t able to produce them itself. We must ensure we get these types of fatty acids through certain types of food. You will find omega-6 fatty acids in foods such as sunflower oil, corn oil and rapeseed oil. Foods rich in omega-3 fatty acids include oily fish like salmon, mackerel and tuna, as well as walnuts and plant oils such as flaxseed oil and soybean oil.

As you can see both monounsaturated and polyunsaturated fats provide us with essential health benefits and should be included as part of a healthy balanced diet. With these types of fat, it is worth noting that with all foods, everything should be in moderation. These healthier types of fat can be slightly higher in calories so monitoring your calorie intake, particularly when it comes to weight loss, will mean you do not over consume on your calories throughout the week.