Why healthy fats are so good!
‘Will fat make me fat?’ is a question that I get asked a lot in practice. Dietary fats have been demonised for decades, and with loads of ‘low fat’ options being offered as alternatives, it can be a confusing topic. In this blog, we dive into the nutritional value of fats, their important role in our diets, and how much is enough (or too much!).
Are fats bad for me?
The short answer is a resounding ‘no’!
Fats are a crucial macronutrient which play an important role in our diets. Here are just some of the reasons in which fats can benefit us:
1. Fats can help promote weight loss
Research suggests that dietary fats can be supportive of weight loss.[1,2,3,4] Of course, this depends how much and what kinds of fat you are eating. Fats are more energy-dense than protein and carbohydrates so contain more calories per gram.
As a general rule of thumb, eating a thumb sized portion of healthy fat per meal is ideal. Aim for about 15g of fat at a main meal.
In practice this looks like:
Half an avocado
Small handful (so you are still able to close your fist) of nuts or seeds (hazelnut, Brazil nuts, Macademia, pecans, walnuts, pumpkin and sunflower seeds)
2 tbps coconut flakes
50g coconut milk (full fat)
2. Fats can reduce the risk of cardiovascular disease (CVD)
The narrative around dietary fat and CVD is certainly confusing. However, research suggests that certain fats reduce the risk of CVD risk factors.[5] In particular, we want to focus on polyunsaturated fats (e.g. fish oils, nuts, seeds, avocados) over saturated fats (dairy, red meat, baked goods). Fish oil is particularly helpful[6] – focus on oily fish such as salmon, mackerel, anchovies, sardines and herring.
Top tip: Always try and buy wild / organic and sustainably-caught fish, where possible, to reduce the exposure to mercury and other contaminants from polluted waters.
As for red meat, the jury is still out on whether this increases the risk of CVD. Although it is higher in saturated fat, red meat does contain lots of other micronutrients such as iron, B12 and zinc. I would therefore recommend eating this once per week, always focusing on lean cuts of meat and /or trimming any excess fat before consuming.
3. Fats may help with blood sugar control
Unlike carbohydrates, dietary fat does not break down into glucose. So, if we are trying to avoid exaggerated blood glucose responses resulting in cravings, energy slumps and fluctuating mood, including fats in our meals will play an important role. Eating fat in modest amounts, along with fibre, protein and carbohydrates, can help to promote more stable glucose levels and avoid that dreaded blood glucose spike after eating.
4. The absorption of fat-soluble vitamins
Some of our vitamins are only absorbed with dietary fat in the gut – specifically vitamins A, D, E and K. Eating fats as part of a balanced diet is therefore crucial to making sure we are getting enough of these important micronutrients.
5. The taste-good factor!
There’s no doubt about it, fat tastes good! It increases the sensory appeal of food – improves the flavour, colour, texture and smell of it. I so believe that food should be enjoyed and celebrated so adding healthy fats to our diets can only increase the pleasure and joy at mealtimes. As fat is filling, its inclusion is less likely to trigger the cravings and binges that dietary restriction can cause.
Takeaways
Fats are energy-dense, so if you are trying to lose weight, you may want to watch the amount that you eat. However, there is no need to think of fat as the enemy! Dietary fats play such an important role in our diets for many reasons, so I would never advise you to cut them out at any snack or main meal.
Focus on healthy fats such as olive oils, nuts, seeds, avocadoes, and build a portion into every meal if you can. Fish oil is also a rich source of omega 3 and is incredibly beneficial for our health. Aim for 2-3 portions of good quality fish per week, and if you can’t manage this, consider a good quality fish oil supplement.
I know that this can be a confusing topic. So, if you have any questions, please ask! Why not book in for a free discovery call? This gives you the opportunity to tell me about your health goals and concerns and I can give you my initial thoughts on how I can help you.
If you have any underlying health conditions, please talk to your doctor or health professional before changing your diet or exercise.
References
Clegg ME (2010). Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance. Int J Food Nutr. 61(7):653-79
Couet, C., Delarue, J., Ritz, P., Antoine, J.M. and Lamisse, F. (1997) Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. International Journal of Obesity and Related Metabolic Disorders. 21(8):637–43.
Golub, N., Geba, D., Mousa, S.A., Williams, G. and Block, R.C. (2011). Greasing the wheels of managing overweight and obesity with omega 3 fatty acids. Medical Hypotheses. 77:(6):1114–20.
Gray B1, Steyn F, Davies PS, Vitetta L (2013). Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management. Eur J Clin Nutr. 67(12):1234-42
Abeywardena, M.Y. and Patten, G.S. (2011) ‘Role of omega-3 long-chain PUFAs in reducing cardio-metabolic risk factors.’ Endocrine, Metabolic and Immune Disorders – Drug Targets. 11(3):232.
Cleland LG, Caughey GE, James MJ, Proudman SM (2006a). Reduction of CV risk factors with longterm fish oil treatment in early RA. J Rheumatol. 33(10):1973-9.