Fat overview

“Fat from food does not equal body fat”

Fat protects our inner organs and allows oestrogen to function properly, which regulates menstrual cycles, protects fertility and also preserves our bones as we age. Fatty acids are necessary for our immune system.

Dietary fats

  • It is an energy source – it’s the most energy dense macronutrient
  • It helps manufacture and balance hormones
  • It forms our cell membranes
  • It forms our brains and nervous systems
  • It helps transport the fat-soluble vitamins A, D, E and K
  • It provides two essential fatty acids that the body can’t make, omega-6 and omega-3

A fat deficiency could cause cognitive development issues, vision impairment, skin problems, depression or other negative feelings.

Trans fats are the main problem, also known as hydrogenated oils, we find these in snack type foods, they can cause many negative health issues and have no nutritional value.

Saturated fats are not all bad, some may even be good for us while others have a neutral effect. Research shows that some saturated fats can balance cholesterol levels and lower inflammation. Stick with good quality grass-fed beef, chicken, eggs, dairy and dark chocolate.

Unsaturated fats (healthiest fats) can be broken down into Omega 3 fatty acids found in salmon, mackerel and walnuts, are an excellent natural anti inflammatory, assist with menstrual pains and balance out omega 6 fatty acids. Some research suggests that Omega 6 fatty acids may cause some inflammation. Omega 6 fatty acids are found in sunflower oil and soybean oil.

Aim for about 30% of daily food intake being made up from quality fats.

Examples of quality fats

  • olive oil
  • rice bran oil
  • nut butters/oils
  • avocado/oils
  • fish/oils
  • nuts and seeds
  • coconut
  • egg yolks

Any food group eaten to excess, be it carbs, proteins and/or fats can lead to weight gain and its many complications.

Check out the back of food labels for more information. You don’t need to count everything obsessively, however take an interest and be aware of what you are consuming. Choose foods with a lower saturated fat levels.

**Data taken from 3 sources Dr Stacy Sims Roar, Precision Nutrition and Healthline. I personally have no experience with Ketogenic diets so have left this out of the information. I am not a nutritionist, I’m sharing the information of others and from my own personal experience. 

 

%d bloggers like this: