FATS. Good VS Bad
WHAT IS FATS?
Fats are an essential macronutrient providing us with essential fatty acids.
Fats are also a major player in the calorie consumption world, weighing in at a whopping 9 calories per gram of fat, which is more than double of protein and carbs which may be why it has gotten a bad wrap over the years.
Although dietary fats are energy dense, this does not mean it makes us fat. This is different to the adipose tissue we have stored in our body. What makes us "fat" is an over consumption of total calories.
Should you consume a "Low Fat" Diet?
Although a low fat diet is one strategy of keeping your overall calorie consumption low, it may have repercussions on your health and hormones long term. Failing to consume an adequate amount of dietary fats may lead to deficiencies in the following:
Decreased energy (fats are the most concentrated source of energy)
Impaired vitamin absorption
Decreased cushioning for the organs
Endocrine (Hormonal) dysfunction
Lack of joint lubrication
So, as we can see an extremely low fat diet can cause a decline in long term health.
ARE ALL FATS THE SAME?
Short answer, no.
Saturated Fats - Stay relatively hard in room temperature and consist of:
- Meats, butters and creams.
Unsaturated Fats - Broken down into two sub-categories:
- Polyunsaturated: Seafood, soybean, oil.
- Monounsaturated: Avocado, Nuts, Olive, Canola oils.
Trans Fats - Ok, here we go.
We need to look out for these ones. Please proceed at your own risk kind of thing. We don't like demonising any kind of food, but we do need to eat Trans Fats with moderation.
Reason for moderation is due to its artificial manufacturing. Hydrogen is added to liquid vegetable oils to make them more solid. The foods that mostly consist of this is:
Baked goods
Snack foods
Fried foods
Margarine
Our go to fat sources are Saturated and Unsaturated fats. These are our more healthier options which take up a vast majority of our fat intake.
Consume Trans fats sparingly and keep an eye out for the trans fat content in deep-fried & takeaway foods. Limit manufactured biscuits/pastries, pies, cakes, cut the visible fat off meats and removing the skin from chicken.
HOW MUCH FAT SHOULD I CONSUME?
A rule of thumb for fat intake is 20-35% of total calorie intake. That would leave you with 65-80% to disburse into carbs and protein.
Another way of working out your minimum fat intake is 0.5g per kg of bodyweight.
So our last words before you end this blog is:
Do not be scared of fat. It is a must. Just understand what kind of fat you are eating and be mindful of the amount of trans fat being consumed.
