Why we shouldn’t fear fat in our diet

Source: Harvard Health Publication, Harvard University

So here’s the low-down — your body needs fat. Fact.

It is a vital source of energy that helps absorb vitamins and minerals. Fat is needed to build cell membranes, the exterior of each cell and the sheaths surrounding nerves. It is also essential for muscle movement, inflammation, good hair, skin and nails.

As you may know there are good fats and bad fats. Good fats include monounsaturated and polyunsaturated fats, bad fats include industrial-made trans fats and saturated fats fall somewhere in the middle.

How much fat should I have in my diet?

A modest amount of fat is an essential part of a healthy diet. Good fats are a source of essential fatty acids such as omega-3, which the body can’t make itself. They also help the body absorb vitamins A, D and E, the fat-soluble vitamins that only be absorbed by the body with the help of fats. All fats contain the same number of kilojoules/calories, regardless of which type of fat, so too much of any fat will make you fat. But all fats are not the same in other important ways.

But let’s focus on how good are good fats.

The good monounsaturated and polyunsaturated fats help to maintain healthy cholesterol levels whilst also providing us with essential fatty acids like omega-3. Here are 7 sources of healthy fats, which can easily be included in your diet:

1. Avocado, we love avocados, not only are they an excellent source of healthy fat, they also help our bodies to absorb other nutrients more efficiently.

2. Nuts, all nuts contain a dose of fat but walnuts come out top.

3. Coconut Oil, Promotes weight loss (increased metabolism & raised body temperature), kills bacteria and viruses, preserves muscle mass, improves/heals many skin diseases and a pack full of other benefits!

4. Oily fish, like salmon and mackerel, are packed full of heart-healthy omega-3 fatty acid.

5. Seeds such as chia seeds and flaxseed are perfect for sprinkling over breakfasts, salads and soups.

6. Dark chocolate, yet another source of healthy fat, is also loaded with minerals and is a powerful source of antioxidants. Better yet look out for raw cacao powder.

7. Eggs are the perfect start to the day, for boosting healthy fat and protein intake.

Yet, as with most things there’s a catch… for example many of you health gurus love ‘smashed avo’ on toast, well, this is where one must be mindful. An average avocado weighing 200g contains more than 300 calories. This is absolutely fine as the main component to a meal, but if this is a daily snack, this healthy fatty food could be doing more harm than good, as the daily calorie intake is most likely to be exceeded. Male average calorie intake per day: 2,500 and female average calorie intake per day: 2,000 (NHS, 2014)

So where does our fear from fat come from?

Simply put — fearing fat has actually made us fat. You don’t necessarily get fat from the fat in your diet, unless it’s the bad fat of course. You get fat from the sugar in your diet. This comes from the breakdown of sugars from carbohydrates, particuarly starchy carbohydrates like whole wheat bread for example.

Back in the 1970s in the US there were a lot of cardiovascular problems. Poor scientific research led the government to cut out fat from the diet. Many products on the supermarket shelves were sold as ‘low-fat’ or ‘zero-fat’, fooling people to believe that they were solving their health problems by buying these products. All this (mis)leads the public to do is to eat more carbohydrates and that’s the reason we have an obesity problem around the world. Our current UK government Eat Well strategy encourages a relatively high carbohydrate and low fat diet, and in particular to include starchy carbohydrates. But it is much healthier to have a balanced meal of proteins and healthy fats to curb sugar cravings and control rising blood sugar levels in the body.

Why are saturated fats bad?

Saturated fats increase low-density lipoprotein cholesterol levels (LDL, otherwise known as bad cholesterol) in blood over time, increasing the risk of heart disease. Saturated fats can be found in butter, chocolate, cakes, pastries and pies, in animal products such as beef and lamb, and in coconut and palm oil.

Why are unsaturated fats better?

A diet that includes unsaturated fats will help reduce LDL (bad cholesterol) and increase high-density lipoprotein (HDL, or good cholesterol), which carries cholesterol from parts of the body where there is too much of it to the liver, where it is disposed of.

Where do I get unsaturated fats from in my diet?

Unsaturated fats can be broken down into two key groups:

Monounsaturated fats: found in olive oil, canola oil, nuts, the oils from these nuts, avocadoes, avocado oil, lean meat.

Polyunsaturated fats: these includes long-chain Omega-3 polyunsaturated fats, found in oily fish (salmon, mackerel, herring, trout); alpha linolenic acids, found in walnuts, lean red meat, canola oil, soybean, flax seed, and their oils; and omega-6 polyunsaturated fats, found in sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their oils.

What are trans fats?

Sometimes known as hydrogenated fats, trans fats not only increase “bad” cholesterol, but also lower good cholesterol. They can occur naturally in some foods, such as meat and dairy products, but at low levels. Artificial trans fats are made when oil goes through a process of hydrogenation, and can be used for deep frying, or as a cheaper alternative to butter in processed foods such as biscuits, spreads, cakes and take-away foods.

What does this all mean for athletes?

Don’t fear the fat! Many runners, for example, trying to lose weight think that they must give up oils, nuts and avocados. Wrong.

Dietary fat helps the body absorb fat-soluble nutrients such as vitamins D and K, vital for bone health and vitamin E, which helps repair the body. Omega-3 fatty acids — found in salmon and walnuts — fight inflammation. Polyunsaturated fats — from avocados, nuts, seeds and olive oil — have anti-inflammatory properties, helping to repair muscle tears and bone breakdown caused by hard training sessions.

So with that in mind, here are my top 10 fat options (being mindful of your portion control):

1. Walnuts 18.5g fat for 28g (14 halves)
Rare plant source of Omega-3s

2. Peanut butter 16g for 2 tbsps
Great source of unsaturated fats, fibre and protein

3. Rapeseed oil 14g for 1 tbsp
High in Omega-3 fatty acid ALA , which reduces inflammation

4. Olive oil 14g for 1 tbsp
Linked to reducing heart disease risk and good blood pressure

5. Almonds 14g for 28g
Excellent source of monounsaturated fats and vitamin E, which aids circulation

6. Flaxseed oil 13.6g for 1 tbsp
Contains more heart-healthy fats

7. Pistachios 13g for 28g
Contain Vitamin E, and Lutein and Zeaxanthin for eye health

8. Salmon 6g for 85g cooked
Omega 3 fatty acids

9. Avocado 5g for 1/5 medium
Source of monounsaturated fats

10. Wheatgerm 1.5g for 2 tbsp
Contains B vitamins and Zinc

In conclusion: Eat good fats in moderation!