Fats: What You Need to Know
In our Beyond Medicine: Lifestyle Angels series, we recently discussed the role of fats in our diet. Fats are another food group that provide energy and help in the normal functioning of our body. Other food groups are carbohydrates and proteins. The two main sources of fats are animals and plants.
There are many types of fat, but the 4 main ones are saturated and trans-fats (which, in large amounts, are associated with heart disease and stroke); and mono- and poly-unsaturated fats (which are healthier and not associated with heart and brain diseases).
Fats are needed in small amounts for many functions in the body, the main ones being:
- Healthy cell growth
- Warmth
- Absorption of nutrients such as fat-soluble vitamins (A, D, E & K)
- Production of hormones
Saturated fats are mainly from animal sources and found in red and white meats, sausages, processed meat; dairy products such as cheese, full-fat cow’s milk, yoghurt, cream, ghee, butter; and cooking fat like lard.
Trans fats are usually produced artificially or known as industrial trans fat. Sources of trans fats are commercially baked foods like cakes, cookies, biscuits, as well as all fried foods such as chips and fries. Some brands of margarine may also contain trans fat.
Saturated and trans fats are usually solid at room temperature, increase cholesterol in the body and increase the risk for heart disease, stroke and early death. Unsaturated fats are usually liquid at room temperature, help decrease cholesterol and lower the risks for heart disease, stroke and early death.
Unsaturated (mono- and poly-unsaturated) fats are from plant sources, such as, fruits like avocado and olives; and nuts and seeds such as soy, canola and sunflower. Coconut oil, however, has some saturated fat content as well. Commercially available oils are highly refined and not as nutritious as the original or natural sources (fruits, nuts and seeds).
All types of fat are energy-dense, that is, they provide a concentrated form of energy. For example, 1 gram of fat gives 9 calories, compared to carbohydrate and protein, which provide 4 calories per gram. Restricting the amount of fat taken per day helps in weight control as well as keeping us fit and healthy.
A healthy way of eating fat are to choose plant-based, natural sources of fat in small amounts. Try to limit eating saturated fats and choose low-fat foods from animal sources. Include a variety of fruits, nuts and seeds in your diet together with fresh organic foods from the farm or backyard garden.
If this post resonated with you, share with us your journey to wellness and how you use fat in your meals by writing to us at Margaret@alchemusprime.com.
