Fats — with all the hype around ‘high fat/low carb’, I thought it might be useful to give real insight into what fats are and what they do in our body!
There are 4 major dietary fats in the foods that we normally consume
1) Saturated fat
2) Trans fats
3) Monounsaturated fats
4) Polyunsaturated fats
Top tip: There are 9 calories per gram of fat irrespective of type of fat
Q: Are there any fats that can be part of a healthy diet?
A: Yes — and healthy fats should be an important part to every diet. You just need to ensure that you are choosing the correct fats and having the right quantity. These healthy fats are monounsaturated and polyunsaturated and come from foods such as fish, legumes, vegetables & low-fat dairy products. To make sure you are consuming the good fats, here are some foods that contain it:
Oils such as rapeseed, olive, sunflower & sesame.
Avocado
Nuts (almonds, peanuts, cashew, walnuts)
Soymilk
Tofu
Seeds (sunflower, sesame, pumpkin)
Fish
Q: How can you find out of your food has trans fat?
A: Check the food ingredients on the label — if it states partially hydrogenated oil then the product contains Trans fat. Regulations do not require labels to actually state “trans” fat on food labels so make sure you check the ingredients properly! It is recommended to have no more than 2 grams (1 tbsp) per day. Top tip — avoid fried food & fast food.
Other foods well known to include Trans fat:
Baked goods i.e. cookies, pizza, cakes etc.
Snack foods i.e. crisps, crackers
Solid fats i.e. margarine
Pre-mixed products i.e. pancake & cake mixes
Top tip: Don’t be afraid to ask a restaurant to cook your meal in healthier oil.
Q: And what about Saturated fat and the on-going debate?
A: Studies have been published results showing that those who eat saturated fat do not experience a higher level of cardiovascular problems compared to those who eat less. A meta-analysis of 16 studies showed that eating whole-milk dairy products is results in less body fat & lower levels of obesity. This is because full-fat dairy can make you feel “fuller” for longer and as a consequence, reduces overall intake throughout the entire day.
I recommend as with most things, just enjoy in moderation
Don’t swap good quality fats such as full-fat dairy for refined CHO or sugary snacks.
If you have any questions to with fats or are after any other nutritional advice just get in touch.