Everyone needs fat for a whole range of reasons, from the production of body cells and hormones, to providing fat-soluble vitamins and even helping your skin glow. But at nine calories per gram, fat provides more than twice the calories of proteins or carbohydrates.
Excess dietary fat is easily converted into body fat and too much of this causes your weight to increase and also raises your chances of illnesses, such as heart disease and some cancers.
All fats and oils contain the same number of calories, but while it’s important to watch how much you eat, know that some fats are better for your health than others. We introduce you to the good, the bad and the ugly of the fat world.
The good fats
Good fats tend to be unsaturated and there are two types – monounsaturated and polyunsaturated. Monounsaturates may help to lower blood cholesterol. Good sources include seeds, nuts, avocadoes and plant oils like olive oil.
Polyunsaturates contain essential fatty acids, substances that the body needs but can’t make for itself and there are two types;
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Omega-6, which is essential for every body cell and needed to maintain a healthy immune system. You’ll find it in a wide variety of foods such as nuts, cereals, wholegrain breads, most vegetable oils, eggs and poultry.
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Omega-3 can cut the risk of heart disease, regulate blood pressure and reduce inflammation. The long-chain omega-3s are the most effective form and they’re found in cold water oily fish like tuna (not canned), herring, salmon, mackerel and sardines. Soya, pumpkin seeds and oils, walnuts and leafy green vegetables are also good sources.
The bad fats
Saturated fats usually come from animal foods, like the white fat on meats, full-fat dairy products, lard and fried foods. Eating too much can increase your risk of certain cancers, including those of the bowel, prostate and breast. Too much saturated fat also raises harmful cholesterol, the artery-blocking baddy which can increase your risk of heart diseases. Your body can make its own saturated fat when it needs to and this is the type of fat you might need to cut down on.
The ugly fats
Trans fats are the villain of many a tabloid tale. They’re made when food manufacturers harden vegetable oils to make them semi solid and easier to use in food manufacturing.
Trans fats behave like saturated fat by raising blood cholesterol levels, but studies suggest they are actually more harmful. Canada and New York City have already banned the use of trans fats and as we learn more, the trans fat ban might become global.
To cut down on trans fats, avoid any food that lists ‘hydrogenated’ or ‘partially hydrogenated’ fats and fried fast food. Whenever you can, cook from scratch.
So how much is enough?
Don’t get more than 30% of your calories from fat. So, if you’re eating 1250 calories, a third is just 415 calories, equivalent to about 45 grams of fat. To get fat-savvy fast, read food labels and focus on foods that are low in saturated and trans fats. Use The Club’s online diary to automatically calculate your fat intake and you’ll get to know just how much fat you are eating and where it’s coming from.