The Big Fat Lie

For so long we have been informed that to have top-notch heart health, avoid cardiovascular disease and manage our cholesterol levels we need to avoid fat. Supermarkets are laden with fat-free desserts, low-fat yogurts and calorie-counted pre-packaged meals and many of us fill our baskets with them believing that these will help us live longer.

I too believed that fat was evil. Whilst I've never dieted in the traditional sense of the word, I have always tried to maintain a healthy eating regime, eating sensibly most of the time with occasional indulgences here and there – I was a pastry chef let's not forget! However, following a more recent backlash to previous dieting advice, discovering that low-fat = high sugar, and in learning about macronutrients, the digestive system and healthy eating whilst studying for my nutritional qualifications, I have been persuaded that fat is not the enemy. Eating fat does not make us fat and actually, some fat is vital for the body to function at its best.

Before going into why fat is good for us it's important to note that there are different types of fat, some of which are better for us that others. 

UNSATURATED FAT

Found in olive and liquid vegetable oils, avocados and nuts plus oily fish including salmon, mackerel and sardines, these are actually good at reducing the amount of circulating ‘bad’ cholesterol and provide us with essential omega-3 and 6 fatty acids.

SATURATED FATS

Identifiable as solid animal fats including butter, full-fat dairy products and meat fat plus coconut and palm oils. These are best enjoyed in moderation. The jury is currently out on how strong the link between saturated fat and increased risks of cardiovascular disease, stroke and type-2 diabetes are, so until some clarification is provided, don’t go reaching for the butter dish!

TRANS FATS

A big no-no. Although trace amounts are found naturally in some foods the majority are artificially made by hydrogenating a liquid unsaturated fat to make a solid saturated fat. This type of fat has been linked to high cholesterol and heart disease so please do try to avoid it. Though many manufacturers have recognized their harmful effects and ceased to use them look out for (and dodge) products with ‘partially-hydrogenated’ listed on their labels and avoid fried foods when dining out.

Embracing healthy fats in your diet…

First and foremost fat enables the absorption of fat-soluble vitamins (A, D, E and K). Fats help boost the immune system, ensure proper functioning of the nervous system and, as discussed above, provide essential omega-3 and 6 fatty acids that the body cannot manufacture itself. And finally, fat is a source of energy, it provides insulation and a little body fat protects our organs and supports fertility in us ladies.

On a final note, it’s important to remember that moderation is still always key in achieving a healthy diet. At 9 kcal per g fat has the highest calorific value of the macronutrients so don’t go crazy, just try to make the right choices and don’t fear the fat.