Facts About Fats
Our last macronutrient focused category, one that does not come without a history of controversy similar to our friend; carbohydrates.
If you grew up in the 80s/90s, or raised by parents from those decades, you may hear the word “fat” and have some feelings about it. During this period, “fat” was emphasized as a bad thing – fat in foods or on bodies. This was the era of low-fat diets. The ideology was that eating fats would result in gaining weight, which was seen as a negative in the time of the thin ideal. Along with the anti-fat diets came some health issues, such as low energy, hormone imbalances, and vitamin deficiencies.
We have learned a lot since the 80’s regarding dietary fats, specifically about their importance in our daily diet. One of the key functions of fats is their role in transporting fat soluble vitamins. Vitamins A, D, E, and K are only transported into the body if there is fat present to help with their processing. These vitamins play a vital role in our vision, bone, and immune health. They also play a role in anti-oxidant function, nervous system regulation, hormone function, and blood clotting. Fat’s are an important part of our macronutrients and daily diet.
Just as we learnt that carbohydrates are not all created equal (read the blog here) not all fats are created equal. There are two main types of fats; saturated and unsaturated. Most food sources of fats will contain both saturated and unsaturated fats in differing amounts.
Saturated fats, if consumed in high amounts, can lead to an increase in LDL cholesterol (this is the “bad” one that clogs arteries). This can increase an individuals risk of heart disease, inflammatory illness, and stroke. Main food sources of saturated fats include: fatty meat cuts, sausages and meat pies, butter/ghee/lard, cheese, cream dairy products (sour cream, ice cream, cream cheese, etc.), coconut oil, and palm oil.
Unsaturated fats can help to lower levels of LDL cholesterol and increase the levels of HDL cholesterol (this is known as the “good” one). This type of fat can be found in plant and fish sources. This category can be broken down into two further categories: monounsaturated and polyunsaturated fats. Monounsaturated fats can be found in olive oil, rapeseed oil, avocado, and nuts such as brazils, almonds, and peanuts. Polyunsaturated fats are you omega 3 and 6’s. These are essential in your diet, as the body is unable to make them. There is an optimal consumption range of 1:1 – 2:1 ratio for the omega 6: omega 3. Omega 6 fats can be seen as inflammatory but are still a necessity in the diet. Omega 6 fats can be found in vegetable oils, walnuts, almonds, and cashews. Omega 3 fats can be found in only fish such as kippers, herring, trout, sardines, salmon, and mackerel. There are also amazing plant and non-fish sources of omega 3 fats that can be found in flaxseed oil, rapeseed oil, walnuts, and eggs.
When looking at how much to get in a day, it is more important to focus on quality over quantity. The focus should be on sticking with unsaturated fats while avoiding foods in high in saturated fats. Adding health-promoting fats, such as seeds, nuts, avocado, and olive oil to meals can help ensure that all macronutrients are included, creating macro-balanced meals. This also helps your body feel full for longer and provides all the nutrients the body needs – including providing muscle support for your pelvic floor muscles.
This concludes our 3-part series on macronutrients. Over the past 3 months we have reviewed carbohydrates, protein, and fats! Eating a variety of foods from all macronutrient categories is key for overall health and well-being. Macro-balanced meals and snacks ensure that the body is getting all of the nutrients it needs, helps balance blood sugar levels, and stable energy levels throughout the day. Providing all the nutrients needed so that we can be strong, fueled, and supported nutritionally from head to pelvic floor.
Resources:
https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats
