Fat often gets a bad reputation, but it’s an essential nutrient our bodies need to function correctly. Understanding What Foods Are Fats, the different types of fats, and their impact on our health is crucial for maintaining a balanced diet. This guide breaks down everything you need to know about dietary fats, from why we need them to how to choose healthier options.
Why We Need Fats in Our Diet
Fats play several vital roles in our bodies. They provide energy, support cell growth, protect our organs, and help us absorb certain nutrients. Specifically, fat is a source of essential fatty acids, which our bodies cannot produce on their own.
Fats also help the body absorb fat-soluble vitamins like vitamin A, vitamin D, and vitamin E. Without fats, our bodies would struggle to utilize these crucial vitamins effectively.
It’s important to remember that any fat not used by the body for immediate energy is stored as body fat. Similarly, excess carbohydrates and proteins can also be converted into body fat. All fats are energy-dense, providing 9kcal per gram, compared to 4kcal per gram for carbohydrates and proteins.
The Main Types of Dietary Fats
The primary types of fats found in food are:
- Saturated fats
- Unsaturated fats (including monounsaturated and polyunsaturated fats)
- Trans fats
Most foods contain a combination of these fats in varying proportions. The key to a healthy diet is to minimize saturated and trans fats while prioritizing unsaturated fats.
Saturated Fats: Understanding the Limits
Saturated fats are primarily found in animal products but are also present in some plant-based foods.
Common Food Sources of Saturated Fats:
- Fatty cuts of meat (beef, pork, lamb)
- Processed meat products (sausages, bacon, deli meats)
- Butter, ghee, and lard
- Cheese, especially hard cheeses like cheddar
- Cream, sour cream, and ice cream
- Some savory snacks (cheese crackers, certain popcorns)
- Chocolate confectionery
- Biscuits, cakes, and pastries
- Palm oil
- Coconut oil and coconut cream
The Impact of Saturated Fats on Cholesterol
Cholesterol, a fatty substance produced by the liver, is carried in the blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
Excessive consumption of saturated fats can elevate “bad” LDL cholesterol levels, increasing the risk of heart disease and stroke. HDL cholesterol, on the other hand, helps remove cholesterol from the body, transporting it to the liver for disposal.
Recommended Daily Intake of Saturated Fats
Health guidelines recommend limiting saturated fat intake to:
- No more than 30g per day for men
- No more than 20g per day for women
- Less for children, depending on age and calorie needs.
Trans Fats: Minimizing Your Intake
Trans fats occur naturally in small amounts in some meat and dairy products. They are also formed during the partial hydrogenation of vegetable oils, a process that is increasingly being phased out by food manufacturers.
Like saturated fats, trans fats can raise LDL cholesterol levels.
Where Trans Fats Were Commonly Found:
- Fried foods
- Baked goods (cakes, cookies, pastries)
- Processed snacks (crackers, microwave popcorn)
- Shortening and margarine
Most supermarkets have removed partially hydrogenated oils from their own-brand products. While it’s still essential to be mindful of trans fats, prioritizing the reduction of saturated fats generally has a more significant impact on overall dietary health. Government guidelines recommend adults consume no more than 5g of trans fats per day.
Unsaturated Fats: Embracing Healthy Fats
Unsaturated fats, primarily found in plant-based oils and fish, are beneficial for heart health. Replacing saturated fats with unsaturated fats can help lower cholesterol levels.
There are two main types of unsaturated fats:
Monounsaturated Fats:
Monounsaturated fats can help protect your heart by maintaining “good” HDL cholesterol levels and reducing “bad” LDL cholesterol levels.
Sources of Monounsaturated Fats:
- Olive oil, rapeseed oil, and spreads made from these oils
- Avocados
- Certain nuts (almonds, Brazil nuts, peanuts)
Polyunsaturated Fats:
Polyunsaturated fats can also help lower LDL cholesterol levels.
There are two essential types of polyunsaturated fats: omega-3 and omega-6 fatty acids. The body cannot produce some types of omega-3 and omega-6 fats, so it’s crucial to obtain them through diet.
Sources of Omega-6 Fats:
- Vegetable oils (rapeseed, corn, sunflower)
- Nuts (walnuts, almonds, cashews)
Sources of Omega-3 Fats:
- Oily fish (kippers, herring, trout, sardines, salmon, mackerel)
- Flaxseed (linseed) oil
- Rapeseed oil
- Walnuts
- Eggs enriched with omega-3
It is recommended to consume at least two portions of fish each week, including one portion of oily fish, to ensure adequate omega-3 intake.
Making Smart Choices: Reading Food Labels
Nutrition labels on food packaging can help you make informed decisions about fat intake. Pay attention to total fat and saturated fat content, often listed as “saturates” or “sat fat.”
Understanding Fat Content on Labels:
Total Fat:
- High: More than 17.5g of fat per 100g
- Low: 3g of fat or less per 100g (or 1.5g per 100ml for liquids)
- Fat-Free: 0.5g of fat or less per 100g or 100ml
Saturated Fat:
- High: More than 5g of saturates per 100g
- Low: 1.5g of saturates or less per 100g (or 0.75g per 100ml for liquids)
- Sat Fat-Free: 0.1g of saturates per 100g or 100ml
Decoding “Lower Fat” Labels:
Products labeled “lower fat,” “reduced fat,” “lite,” or “light” must contain at least 30% less fat than a similar product. However, if the original product is already high in fat, the “lower fat” version may still be considered a high-fat food. Always check the nutrition label for the actual fat content. Remember, lower-fat versions may not always be lower in calories, as sugar is sometimes used to replace fat.
Conclusion: Balancing Fat Intake for a Healthy Lifestyle
Understanding what foods are fats and the types of fats they contain is essential for maintaining a healthy and balanced diet. By limiting saturated and trans fats and prioritizing unsaturated fats, you can support heart health and overall well-being. Reading food labels carefully and making informed choices can help you achieve a healthy fat intake as part of a balanced lifestyle.
