Fat is probably the most controversial of the three macronutrients. Fat tends to get a bad wrap because of its high calorie density (9 kcal/gram) and because of its contribution to poor health outcomes. If you can see past all the bad media and look at the facts you will realise that fat is a macronutrient which is vital to our body’s function and survival. Let’s take a look at the role fats play in the body and discuss how to include it as part of a balanced diet so that it can have a positive impact on your overall health.
Fats Role in the Body
The consumption of fatty acids helps to support a multitude of basic bodily functions. Our body uses fat as a fuel source and needs it to support the growth of our cells. Regularly consuming healthy fats helps to reduce inflammation, balance and create hormones and maintain the health of our hair, skin and nails. Fat is also needed to carry and absorb fat soluble vitamins A, D, E and K which also play a role in maintaining good health. Eating the right types of fat boosts levels of HDL and decreases LDL levels which assists in balancing cholesterol and improves heart health. Body fat also helps to protect our organs and acts as insulation to keep our body warm.
Types of Fat
There are four types of fat: monounsaturated, polyunsaturated, saturated and trans fats. Monounsaturated fats are considered to be healthy fats and are found in foods such as macadamias, avocado and olive oil. Polyunsaturated fats are also considered healthy and include essential fatty acids Omega 3 and Omega 6. Polyunsaturated fats are found in fatty fish like salmon, walnuts and vegetable oils. Saturated fats are best limited in our diets as they contribute to bad cholesterol, high blood pressure and heart disease. Saturated fats are typically found in meat, poultry, full fat dairy and baked foods like cake and biscuits. Trans fats are the one fat that preferably should be eliminated from the diet as they have the most detrimental effect of our health. That being said some trans fats are naturally occurring which can make this hard. Other trans fats are artificial and are created when hydrogen is mixed with liquid vegetable oil. Trans fats are found in highly processed packaged foods and are heavily linked to poor heart health, type 2 diabetes and stroke.
How Much Fat Should I Eat
This is somewhat a ‘how long is a piece of string’ question. This is because intake varies from person to person based on their age, body composition, activity levels and the list goes on. The government does however have some guidelines for fat intake. It is recommended that fats should make up 20-30% of our total recommended daily intake of calories. 15-20% of that should come form monounsaturated fats, 5-10% polyunsaturated fats, less then 10% saturated fats and 0% from trans fats. It is also recommended that you should consume a ratio between 1:2 and 1:4 omega 3 to omega 6 fatty acids.
For so long fats have been demonised because of their link to weight gain and obesity. The fact is that all macro-nutrients if eaten in excess can lead to weight gain and other health related complications. That doesn’t mean I’m trying to convince you that you should go Keto but the regular consumption of healthy fats in moderation will do nothing but contribute to good health.
xx Tara
Do you include healthy fats in your diet? Let me know in the comments section below.
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