What's all the FAT about?
- Rebecca Szczypka
- Nov 1, 2022
- 5 min read
Updated: Jan 2, 2023
Why we should love fat..
Fats are fabulous! Not only do they make food taste great they contribute to some incredible processes within your body and are vital components of your diet.
Fats are a macronutrient, along with protein and carbohydrates. But it’s worth noting that our body will create its own fat, something that we may know only too well. The only fats we don’t create ourselves are omega 3 and 6 fats, which is why they are referred to as Essential Fatty Acids (EFAs). We must consume these to prevent dysfunction.
Types of fat
There are unsaturated fats which include mono-unsaturated and poly-unsaturated, which is where omega 3 fats sit. There are saturated fats and there are trans-saturated fats.
The good..
Essential fatty acids, like omegas 3 and 6 are both important dietary needs. But it’s the ratio between these two EFAs that’s important. It’s not necessarily true that omega 3 is more important than 6 it’s just that omega 6 is much more readily available, and generally over consumed due to an arguably, universal love of fast food, fried food, cakes, biscuits and treat foods. This tips the omega ratio into an inflammatory producing state. Consuming more omega 3 fats, which are anti-inflammatory, can help to bring balance back and allow you to reap the benefits of healthy fats.
Omega 3 | Omega 6 |
Mackerel | Cooking oils |
Salmon | Processed foods |
Herring | Fast foods |
Oysters | Crisps |
Tofu | Tofu |
Sardines | Pine nuts |
Anchovies | Chicken |
Chia seeds | Sunflower seeds |
Walnuts | Walnuts |
Soybeans | Soybeans |
Eggs (levels depends on what they are fed) | Eggs |
Flaxseed | |
Note the cross over of foods within this list - remember that no food is a nutritional island - all foods contain a mixture of nutrients, including omega 3 and 6, it again comes down to the ratio within the food. Most, if not all of the foods in this list could probably go on either side of the table.
Signs of omega 3 deficiency:
Depression, hair loss, PMS, low sperm count, behavioural and learning problems, joint pain, dry flaky skin, slow wound healing, cardiovascular disease, ‘chicken skin’ (small red bumps on skin)
The ugly..
Trans fats produced industrially are the only fats we should try to avoid. They are found in margarine and spreads and lots of processed foods (store bought pastries and cakes, pizza, pies, fries, etc). They can contribute to inflammation inside the body, the development of things like type 2 diabetes and heart attacks. See how these spreads are made in the diagram listed at the bottom of this sheet.
In the news
Fats were given a bad name in the 1950s when scientist Ancel Keys popularised the belief that saturated fat increased cholesterol levels and would therefore increase the risk of cardiovascular disease. However, his early studies were done on rabbits, naturally vegan of course, who when fed fat in a laboratory environment, suddenly started developing cardiovascular problems…He also undertook a famous study called the seven countries study that concluded countries that consumed more saturated fat had a higher risk of various cardiovascular diseases. This study was criticised for selective publication of data due to fact he excluded data from 16 countries that had originally included as well as only highlighting a tenuous association rather than causation. (Proving causation is pretty much impossible in nutritional/ health studies, there are just too many variables). Sugar consumption was not studied as a part of the publication.
Evidence now suggests carbohydrates/sugar have just as strong an association with cholesterol and cardiovascular problems than saturated fat. But science and the government still follow the early advice that started in the 1950s. Pharmaceutical companies and the sugar industry often fund research which can lead to bias results. Statins and sugar are a huge money-making machines so these companies can afford to produce scientific evidence whereas independent studies are often harder to find.
In 1983 the UK; a few years after the US, the government introduced key health guidelines to reduce the intake of saturated fat. This gave rise to the low-fat industry.
The removal of fat necessitates the addition of (typically) carbohydrates/sugar in its place. This improves the flavour and shelf life that is lost when the fat is removed.
How does our body use fats?
A couple of the more obvious things fats provide us with are insulation, and energy. We store excess energy/calories as fat, which helps keep us warm and can be broken down into glucose in times of need.
People may not consider the more undercover aspects of fat, the fact that the structure of every cell in our body is composed of fats and the right fats will either support this structure or cause it to stiffen, making the cell ineffective.
Your cells need healthy fats such as omega 3, which are integral to cell membranes, they help to keep the cell accessible for processes such as hormone regulation. If your hormones can’t access the cell, they can’t send their messages which means your body can’t respond to those messages. Such as seen in energy regulation, your hormones (leptin) are what tells your body you’re full, if your cells can’t receive these full signals, you may not be able to effectively control your appetite.
Fats also play a role in other things, including memory, nerve impulse and inflammation.
Fats also enable us to absorb fat soluble vitamins such as A, D, E, and K as well as certain plant phytochemicals. Nature has made some of the essential vitamins easy for us to effectively absorb by making them available within foods that already contain fat, such as nuts, which are a good source of vitamin E. Fatty fish is a good source of vitamin A and D, which without the fat, would be poorly absorbed.
Other foods, such as carrots contain little to no fat, but do supply beta-carotene, which is converted to vitamin A, and gives us a great excuse to add a little butter for better nutrient absorption.
How much do we need?
UK government guidelines suggest a total fat intake of not more than 35% of your daily food allowance or about 95g for males and 70g for females.
Good sources of fat
Avocado |
Butter |
Natural cheese |
Dark chocolate |
Whole eggs |
Fatty fish |
Nuts |
Chia seeds |
Extra virgin olive oil |
Full fat yoghurt |
Food for thought:
·Fats satisfy both appetite and hunger. They are slower to be digested and absorbed than carbohydrates, which contributes to a sense of fullness but they are also easy to over consume because they satisfy our desire to eat. This, as with everything we eat, is a reason why it’s important to eat while relaxed, to eat slowly, and chew properly. This way we give our brain time to listen for fullness cues. We, of course must also chose to act on these cues.
Your brain is 60% fat!
Eating healthy fats promotes good heart health, protects your brain and promotes cognition, aids hormone and mood regulation, and relieves inflammation.
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