Dietary Fat
The Truth About Fats for Optimal Health and Weight Management
Dietary fat provides our body with the following:
- It provides us with energy.
- It helps to make and balance hormones.
- It helps to form our cell membranes.
- It helps to form our brains and nervous systems.
- It helps to transport fat-soluble vitamins A, D, E and K.
- It provides us with two fatty acids that our body can’t make - omega-6 fatty acid and omega-3 fatty acid.
- It helps to keep you feeling full between meals.
Types of healthy dietary fat
There are three types of healthy dietary fat: saturated, monounsaturated and polyunsaturated.
Understanding the difference between these fats will help you make better food choices. In addition, these dietary fats are considered healthy if you aim to consume a diet that has a variety of unprocessed whole foods, so you’re able to get an equally balanced mix of these types of dietary fats.
On the other hand, consuming a diet that consists of mainly saturated fat combined with high sugary, processed/refined carbohydrate foods is unhealthy.
Saturated fats
Most saturated fats are found in animal sources such as beef, pork, lamb, eggs and dairy. However, they are also found in some plant foods like coconut and cacao (chocolate).
Monounsaturated fats
Monounsaturated fats are found in foods such as almonds, avocado, avocado oil, Brazil nuts, cashews, chicken and duck fat, egg yolk, hazelnuts, lard, macadamia nuts, olive oil, peanuts, pecans, pistachios, safflower oil and sunflower oil.
Polyunsaturated fats
Polyunsaturated fats are found in foods such as chia seeds, cod liver oil, fish, fish oil, flaxseeds, grapeseed oil, hemp seeds, pine nuts, sesame seeds, soybean oil, sunflower seeds and walnuts.
The two polyunsaturated fats are omega 3 and omega 6. We should roughly have the same amounts of each in our diet. The problem is that the consumption of omega 6 has significantly increased compared to the consumption of omega 3. This is because many omega 6 fats are found in many processed foods in our modern diet. This dietary imbalance has shown an increase in inflammatory-type diseases such as cardiovascular disease and many forms of cancer.
On the other hand, omega 3 fats have many health benefits and have been shown to decrease inflammation in our bodies. Research and studies have also shown that this may have a beneficial effect on cardiovascular health and disease.
Some of the benefits of omega 3 fats are that they:
- Lower inflammation
- Dilate the blood vessels
- Prevent blood coagulation and clumping
- Decrease pain
- Dilate our airway
Unhealthy dietary fat
Trans fats
Most trans fats (other than the few naturally occurring trans fats) are artificially produced and designed to be nonperishable. This gives packaged foods a longer shelf life. They are found in processed foods and long-life shelf foods such as fast foods, cookies, crackers, margarine and vegetable oils like soybean and corn oil.
Trans fats are best avoided and can be harmful to the body because they increase cholesterol production and lower HDL cholesterol (good cholesterol).
Tips for eating healthy dietary fat
Balance your fat intake
Aim to eat a wide selection of unprocessed whole foods to get a mix of all three healthy dietary fats. Include healthy fats along with other essential nutrients like protein, carbohydrates, vitamins, and minerals.
Choose unsaturated fats
Choose foods that are high in unsaturated fats, such as avocados, nuts, seeds, and olive oil. These fats are considered healthier than saturated and trans fats.
Include fatty fish in your diet
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are beneficial for heart health. Aim to include these fish in your diet at least twice a week.
Limit saturated and trans fats
While some saturated fats can be part of a healthy diet in moderation, it's important to limit your intake of foods high in saturated and trans fats. These include fatty meats, full-fat dairy products, fried foods, and processed snacks.
Eat dairy products in moderation
If possible, consume dairy from grass-fed animals. Some dairy alternatives are nut milk, coconut yoghurt and soy cheese.
Read food labels
Pay attention to the nutrition labels on packaged foods to identify the types and amounts of fats they contain. Look for products that are low in saturated and trans fats.
Cook with healthy oils
Use oils like olive, avocado or coconut oil for cooking. These oils are high in monounsaturated fats and can be a healthier alternative to butter or margarine.
Be mindful of portion sizes
While healthy fats are beneficial, they are still high in calories. Be mindful of portion sizes to avoid consuming excessive calories. Stick to recommended serving sizes and avoid overeating.
Incorporate nuts and seeds
Nuts and seeds are excellent sources of healthy fats. Add them to your meals or snacks, sprinkle them on salads or yogurt, or enjoy them as a standalone snack.
Avoid processed and fried foods
Processed and fried foods often contain unhealthy fats, such as trans fats. Limit your consumption of these foods and opt for healthier alternatives like baked, grilled or steamed options.
Supplement
Use an Omega 3 fish oil supplement.
For more information on dietary fat, click to view these articles from Precision Nutrition:
References:
Precision Nutrition