Fats: T’s & C’s
Do you understand Fat Metabolism?
For a long time scientists believed that eating fat caused many health problems.
Now, we know better!
Eating healthy fat is essential for optimal health.
Fat is important for healthy nerve cells, normal hormone balance, glowing skin and metabolism of fat-soluble vitamins (D, A, K and E).
There are different types of fats: some are good, some are bad and some are downright ugly. Understanding fat metabolism and which fats are best for you can help you make healthier food choices.
What are fats?
Fats are molecules that contain A LOT of energy. When you eat 1g of fat, you will get more than double the amount of energy contained in 1g of carbohydrates. And, you don’t need much digestive effort to extract that energy. That means fat is an extremely efficient source of energy.
When you eat a fat molecule, it is broken into smaller molecules called fatty acids which do NOT affect blood sugar and do NOT impact insulin.
Eating fat does NOT make you fat!
What are GOOD fats?
Good fats have beneficial effects in your body. They protect blood vessels, improve circulation and fight inflammation. People who eat more good fats live longer and healthier lives. Good fats are found in:
- Fish: salmon, mackerel, sardines, tuna, herring and pilchards
- Nuts and seeds
- Olives and olive oil
- Avocado
- Dark chocolate
Good fats are cholesterol-free. They are typically liquid at room temperature. When you read food labels, healthy fats are called:
- Omega 3 fatty acids
- Unsaturated
- Mono-unsaturated
- Poly-unsaturated
- Virgin oils
What are BAD fats?
Unhealthy fats are typically highly processed and solid at room temperature. They cause inflammation and have been associated with heart disease, fatty liver disease, irritable bowel syndrome, diabetes, dementia, and cancers.
Bad fats are found in:
- Processed snacks like crackers and crisps
- Deep fried foods
- Hydrogenated vegetable oils including margarine
- Coffee creamer
- Processed cheese and meats
The WORST fats are called TRANS fats. Avoid foods containing ‘trans fats’ at all costs!
What about saturated fats found in butter, cream, cheese, eggs and other animal fats?
There is ongoing research into fat found in animal products. For now, the recommendation is that people who have a family history of heart disease and high cholesterol should exercise caution when eating saturated animal fats. But, in general… if the product is produced in a ‘natural way’ (free-range or grass-fed animals), and not processed… then you can enjoy these foods without fear.