You've probably heard that eating fat is bad for you. But what does that mean, exactly?
And is it really as bad as everyone says? In this blog post, we'll explore the science of fat and take a closer look at whether or not it's actually harmful to your health.
We'll also debunk some common myths about dietary fat and discuss how to make healthy choices when it comes to consuming this nutrient.
So stay tuned and let’s learn!
Types Of Fat
Now, first off it is important to remember that not all fats were created equal.
It's no secret that there are different types of fat in foods. You've probably seen "saturated fat" and "trans fat" on nutrition labels.
But what exactly do these terms mean? And how do they affect your health?
Let’s find out.
Trans Fats
Why do some cookies taste so good? Is it the sugar? The chocolate?
Actually, it could be a type of fat known as trans fat.
Trans fat is created when manufacturers add hydrogen to liquid vegetable oil, which turns the oil into a solid/semi-solid.
This process, called hydrogenation, makes the food more resistant and thus, gives it longer shelf life.
Trans fats are often found in processed foods such as cookies, crackers, and frozen pies.
They are also used to fry fast food. While trans fats can give food a richer flavor and texture, they come with some serious health risks.
For one, trans fats are not particularly valuable for the body, and they are literally one of the worst quote on quote "nutrients" you can consume.
This is the type of fat you should avoid at all costs.
Saturated Fats
Over the past few decades, saturated fats have gotten a bad rap. We've been told that they're the enemy, responsible for everything from heart disease to obesity.
But are they really as bad as we've been led to believe?
Recent studies have called into question the link between saturated fats and health problems.
In fact, some research suggests that saturated fats may not be as harmful as we thought. [1]
And, in moderation, they may even have some health benefits.
So what does this all mean? It's still important to not go overboard with your intake of saturated fats.
But we may need to reconsider our current beliefs about saturated fats and their impact on our health.
Monounsaturated Fats
Let's talk about monounsaturated fats! You probably have some in your kitchen right now, masquerading as olive oil or avocado or even peanuts.
But what exactly are they? What do they do? And why should you care?
Monounsaturated fats are a type of fat found in certain plants and animals.
Unlike saturated fats, which are solid at room temperature, monounsaturated fats are liquid.
They're also considered "healthy" fats because they have a good fatty acid profile.
These are the fats you should consider getting some of but should avoid cooking at high temperatures, due to their unstable nature.
Nevertheless, it's always a good choice to add some olive oil to your salad!
Polyunsaturated Fats
We all know that fats are essential for our health. But not all fats are created equal.
While some fats, like trans fats, can be bad for the body, other types of fats, like polyunsaturated fats, actually help to protect the heart, brain, and many other systems in the body.
Polyunsaturated fats can be found in foods like fish, nuts, and seeds.
The two main classes of polyunsaturated fats are omega-3 and omega-6 fatty acids.
These fatty acids are beneficial for the heart because they help to lower cholesterol levels and reduce inflammation (if omega 3 and 6 are in the proper ratios.)
All in all, polyunsaturated fats are a must on your menu!
Functions Of Fat
You might have been led to believe that all fat is bad for you, but that's not actually true!
Fat is an essential nutrient that serves a variety of different purposes in the body.
For one, fat helps to promote satiety, which means it can help you feel full after eating and prevent overeating.
Fat is also necessary for the absorption of certain vitamins and minerals, and it helps regulate cell function and maintain body temperature.
So next time you're feeling guilty about indulging in fatty food, just remember that fat isn't inherently evil - it's actually an essential part of a healthy diet... if it comes from the right sources!
Top 5 Food Sources
From what you’ve learned so far, we can come down to a couple of main points.
First off, you should avoid/limit trans fats as much as possible - those are fats from fried foods and any store-bought, packaged sweets, like cookies and cakes.
Secondly, saturated fats from animal products like meat and butter are not inherently evil.
They can be a part of your nutrition, and it is best to find quality, grass-fed & pasture-raised animal products.
Thirdly, the majority of fat in your diet should come from monounsaturated and polyunsaturated fats.
Last but not least, an important mention here is that optimal daily fat intake forms in the range of 0.35-0.45g of fat per pound of bodyweight.
If you were to sign up for nutrition coaching with us, here are the top 7 fat-rich foods that would be on your menu!
- Avocados
- Macadamia nuts
- Salmon
- Sardines
- Olive oil
- Butter
- Beef
The Verdict
Dietary fat is essential for the body as it helps in the absorption of vitamins and minerals.
It also helps in the production of hormones, provides energy, regulates cell function and brings about the feeling of satiety.
Fatty acids are also necessary for the development and function of the brain and nervous system.
So, the verdict is... dietary fat is not bad for the body but actually essential!
You just have to find the right sources of fat.