Fat is a type of nutrient that is an essential part of a healthy, balanced diet. Foods containing fat contain a mix of different fats, so choosing healthy fats is important. It helps to absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat has 9 calories per gram, more than twice the number of calories in carbohydrates and protein, each having 4 calories per gram.
There are three major types of dietary fats in the food we eat: unsaturated fats (good), saturated fats (bad), and trans fats (worst). Trans fats and saturated fats also increase the risk of chronic diseases including heart disease, weight gain, and obesity. Trans fats are the worst type of fat – as they contribute to insulin resistance, and increased inflammation, both of which increase the risk of developing type 2 diabetes.
The ‘Bad’ - Saturated Fats
Consume in the LEAST amounts
Saturated fat is often found naturally in animal-based foods. It is usually hard at room temperature and opaque. It is found in,
• Meat (fatty meat cuts more than lean cuts)
• Poultry with the skin on
• Butter or shortening
• Milk, cheeses, and full-fat yoghurts
Besides animal-based foods, saturated fat is also found in some vegetable oils such as coconut, palm, and palm kernel oil.
The ‘Good’- Unsaturated Fats
Consume in MODERATE amounts
Evidence clearly shows that unsaturated fat remains the healthiest type of fat. Unsaturated fats are beneficial to our health. They include mono-unsaturated and polyunsaturated fats (omega-3, omega-6). Overall, these types of fat in moderate amounts, lower our risk for disease.
Food containing good types of fat that may lower our risk for disease include,
• Olives and extra-virgin olive oil (cold pressed)
• Nuts (almonds, walnuts) and seeds (flaxseeds, chia, pumpkin and sesame)
• Fish and oily fish
• Avocados
The ‘Worst’- Trans Fat
AVOID
Trans fats are known to cause serious health issues and there is no safe level of consumption; therefore, even insignificant amounts harm health.
Commercially produced hydrogenated and partially hydrogenated fats known as ‘trans fats’ are poly-unsaturated fats that are altered during food processing known as ‘hydrogenation’. They are mainly found in manufactured biscuits, pies, pastries, cakes, ‘takeaway’ foods, confectionery foods, potato crisps, chocolate, and deep-fried foods unless otherwise stated by the manufacturer. Trans fats in these highly processed foods, increase the amount of harmful LDL cholesterol in the bloodstream and reduce the amount of beneficial HDL cholesterol. Trans fats also create inflammation linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes. Another adverse effect of the consumption of trans fat is that it leads to a significant increase in body weight and an individual may become obese over a period of time; another reason why one should stay away from consuming food products containing trans-fat. Try to swap processed and high trans fatty acid foods by eating whole fresh foods mostly from whole plant foods.