A common misconception is that fat makes you, well, fat. There are so many products available to us now that take our favourite, typically high fat foods and make them “low fat” or “fat free” because it is common to think these will help us lose weight. However, what it really comes down to is that fat is created and stored when excess food is eaten. Protein, carbohydrates and fats are all stored as fat when consumed in excess. This stored fat is used for energy when food is insufficient.
We can’t go cutting out all fatty products from our diet because fat is an essential nutrient that our bodies require to live. It assists in vitamin absorption, hormone regulation, brain function, and more. The products that have “low fat” or “fat free” alternatives are often filled with additional processed ingredients or extra carbohydrates instead. So, don’t be afraid of fat. Continue reading to find out what kind of fats we need, and what to pay attention to when buying fattier food products.
We can’t go cutting out all fatty products from our diet because fat is an essential nutrient that our bodies require to live. It assists in vitamin absorption, hormone regulation, brain function, and more. The products that have “low fat” or “fat free” alternatives are often filled with additional processed ingredients or extra carbohydrates instead. So, don’t be afraid of fat. Continue reading to find out what kind of fats we need, and what to pay attention to when buying fattier food products.
-where are fats found-
There are few foods that are only comprised of fats, these would be items such as oil and butter. Items that derive the majority of their calories from fats are nuts, seeds, and nut butters. Other sources of fat are often high in protein as well, such as meats (beef, pork, dark poultry), fatty fish (salmon) and eggs. Dairy is also a common source of fat, such as cheese and full fat milks, cream and yogurts
-WHAT DO FATS DO-
As you will often notice on nutrition labels, there are different types of fats. There is one type that you really want to avoid, and that is trans fat. Artificial trans fatty acids are created by adding hydrogen to liquid vegetable oils to make them more solid. Commonly found in processed foods, trans fats have no nutritional benefit and are harmful to your health.
There are two other types of dietary fats - saturated and unsaturated fats.
Saturated fats are tightly packed fatty acids and are typically found to be solid at room temperature. Some examples of saturated fats are red meat, butters and cheese. These types of fats don’t need to be avoided entirely in order to lead a healthy lifestyle, but should be limited as they can lead to an increased risk of heart disease.
Unsaturated fats on the other hand are loosely packed fatty acids that are mostly liquid at room temperature. These fats come from plants and common examples are oils, seeds and nuts. We can further categorize unsaturated fats as either monounsaturated or polyunsaturated. Monounsaturated fats can help improve cholesterol levels and lower the risk of heart disease, as well as help control insulin levels and blood sugar. Common sources of monounsaturated fats are avocados, olive oil, canola oil, peanut oil and most nuts and seeds.
Polyunsaturated fats are required by the body in order to function. They help with muscle movement and prevent blood clotting. The body is not able to make polyunsaturated fats and therefore it is vital that we get them in our diet. Common sources are fatty fish (salmon, tuna, trout), flaxseed, chia seed, hemp seed, walnuts and canola oil.
There are two other types of dietary fats - saturated and unsaturated fats.
Saturated fats are tightly packed fatty acids and are typically found to be solid at room temperature. Some examples of saturated fats are red meat, butters and cheese. These types of fats don’t need to be avoided entirely in order to lead a healthy lifestyle, but should be limited as they can lead to an increased risk of heart disease.
Unsaturated fats on the other hand are loosely packed fatty acids that are mostly liquid at room temperature. These fats come from plants and common examples are oils, seeds and nuts. We can further categorize unsaturated fats as either monounsaturated or polyunsaturated. Monounsaturated fats can help improve cholesterol levels and lower the risk of heart disease, as well as help control insulin levels and blood sugar. Common sources of monounsaturated fats are avocados, olive oil, canola oil, peanut oil and most nuts and seeds.
Polyunsaturated fats are required by the body in order to function. They help with muscle movement and prevent blood clotting. The body is not able to make polyunsaturated fats and therefore it is vital that we get them in our diet. Common sources are fatty fish (salmon, tuna, trout), flaxseed, chia seed, hemp seed, walnuts and canola oil.
- WHAT DOES ALL OF THIS MEAN-
Making sure that you diet is rich in healthy, unsaturated fats is important for overall health. We need adequate fat intake in our diet to provide energy for everyday function, for our cells to grow, for proper brain function, to maintain healthy skin and other tissues, to transport vitamins and in order to support hormones in regulating many bodily functions.