Fat! The very mention of this word will send a shiver down
anybody’s spine, nobody wants it and those that have it are trying to get rid
of it! When I say fat is good for you, I am not talking about the fat you’ve
got around your mid –section (sorry but that has just got to go!)
First of all we should establish that we need fat in our
diet, but note that all fats are not created equal, some fats are so essential
that your body cannot function properly without them, while some fats should be
avoided like the plague! The purpose of this post is to take us back to school
and remind us of the good the bad and ugly of fat. So if you want to know how
to have a healthy relationship with fat and gain all the benefits this nutrient
has to offer then please do read on.
Basically there are
six kinds of fats:
Saturated Fats
Mono unsaturated Fats
Poly unsaturated Fats
Trans fats
Omega 3 Fatty acids
Omega 6 Fatty acids
SATURATED VS
UNSATURATED VS TRANS FATS:
Saturated fats are solid at room temperature, i.e. Butter
and Coconut oil, Mono unsaturated fats i.e. avocados and nuts are relatively
stable at room temperature, while polyunsaturated fats like vegetable oil and
corn oil are mostly unstable and liquid at room temperature. Accumulation of
saturated fat in the body has been linked with the buildup of plaque in the
arteries and the development of cardiovascular diseases. Some experts have
advocated replacing saturated fats in the diet with unsaturated fats, while
some studies claim that there is no evidence that this practice will reduce the
risk of heart disease. Your best bet would be to limit your consumption of
saturated fats as much as possible as they are a source of inflammation in the
body.
There is no such ambiguity when it
comes to trans fats, trans fats come about as a result of the hydrogenation of
vegetable oils. This is a purely commercial process that helps the oils have a
longer shelf life , your basic margarines like blue band etc are examples of
trans fats. You should avoid them in your diet as much as you can! Trans fats are commonly found in pre packaged
baked goods like biscuits and packaged pastries and cakes are associated with
increased risk of coronary heart disease. The good thing is that they are
relatively easy to identify, look out for the phrase “partially hydrogenated oils”
on any packaged food before you buy anything and avoid them at all costs.
OMEGA 3 VS OMEGA 6:
(image of omega 3 and 6 foods)
What makes omega 3 different from omega 6? Well nothing much
except for how some carbon bonds are arranged, yet this can have a serious impact
on what it means to our bodies. Omega 3 fatty foods help prevent blood clotting
and have anti inflammatory benefits while omega 6 fats are believed to cause
inflammation and lead to blood clotting and narrowing of arteries. Omega 3 fats
are thought to promote healthy levels of HDL “good cholesterol” while
inhibiting LDL, “bad cholesterol. The reverse is the case with excess Omega 6.
BENEFITS OF (HEALTHY)
FATS:
1.
Fat is calorie dense, 1 gram of fat contains
about 9 calories of energy compared with 4 calories for protein and
carbohydrates, hence having some healthy fat in your diet will give you the
energy you need to function properly, and don’t worry it is easily burnt off in
vigorous exercise.
2.
Good fat also acts as natural body armour for
your internal organs, but up to a point! We all need some fat inside to cushion
the impact of our daily activities on our organs; this is known as visceral
fat. The fat under our skin is known as subcutaneous fat and it’s useful as an
insulator to keep us warm, fat also helps us regulate our cellular functions
and improve the speed and efficiency of our nerve conduction. However, too much
of a good thing can be deadly! Too much fat whether good or bad can have the
reverse of the above benefits. So watch it!
3.
Vitamins A,D,E and K are fat soluble vitamins,
the body cannot absorb, store or use them without adequate stores of good fat.
4.
Finally, fat tastes damn good! It adds a certain
texture to food and makes it more satisfying. Remember that 1 gram of fat has 9
calories? This helps aid satiety and you feel full quicker and for much longer
and are less likely to snack on junk with some good fat in your diet.
