The F word: Fats
For years, we have been told that a low-fat diet is the best way to lose weight, manage cholesterol and prevent health problems. But, could all our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple.
Fats are an important part of a healthy diet, and in fact we can’t live without them. Fats have a number of roles in the body; they provide essential fatty acids, keep our skin healthy, transport fat-soluble vitamins and are a great source of slow release fuel.
Myth 1: All fats are equal
Not exactly, basically there are two groups of fats: saturated and unsaturated and within each group are several subtypes. The good guys are the unsaturated fats, which include polyunsaturated fatty acids found in vegetable oils, omega-3 fatty acids found in oily fish, and monounsaturated fats. When eaten in moderation and as a substitute for trans and saturated fat, these fats can actually help to lower cholesterol and reduce the risk of disease.
The bad guys are saturated and trans fatty acids, these should be eaten sparingly. These fats are believed to raise cholesterol levels and increase the risk of heart disease. Saturated fats are found in animal products and vegetable fats that are solid at room temperature. It is suggested that saturated fats should be limited to less than 10% of your total daily calories. Trans fats are found naturally in animal products but the ones to be concerned about are the artificial trans fats which are used extensively in packaged snacks and fried foods. It is recommended that the consumption of artificial trans fats is kept as low as possible.
Myth 2: Fat free means low calorie
Fat-free product labels don’t mean you can eat all you want without any consequences to your waistline. Many fat-free foods are high in sugar and refined carbohydrates to compensate for the reduced fat, and many products are also high in calories. Not exactly a recipe for health. Especially as there is research to suggest that low fat foods increase sugar cravings, leading to overeating and weight gain. We all need some fats to stay healthy, with dietary guidelines recommending that 35% of our daily calories come from fats.
Myth 3: All body fat is the same
Where fat is stored matters. If you carry your extra fat around your abdomen, as opposed to around your hips and thighs, research suggests you are at a greater risk of certain cancers, insulin resistance and diabetes.
Myth 4: Fat causes obesity
Fat is often blamed for the obesity epidemic but it is only part of the problem. Obesity is much more complicated than eating too much of a single nutrient.
Consuming excess calories from fats, proteins, carbohydrates and alcohol leads to weight gain. Genetics, sex, age and lifestyle all also contribute to the weight-gain formula. However, dietary fat does play a role; it is calorie dense and easy to consume in excess because of the abundance of fat in the foods that we all love like cakes, chocolate and cheese.
The bottom line
Fat, in general, is getting lots of bad press but keep in mind the 'big fat picture’. To keep healthy we all need fat but keeping our levels in control is important. We can do this by lowering our total fat intake by reading food labels, reducing processed food and saturated fat intake as well as engaging in an overall healthy lifestyle.