Do we really need fat in our diet?

 Yes, yes, yes and yes. 

 

I think many of us have grown up, or grown up around people believing that eating fat makes you fat. 

Fat-free diets came around in 1960s, and they never really left. 

I (vaguely) understand why this was. Fat is the most calorically dense macronutrient; meaning that out of carbs, protein and fats, fats contain the most calories per gram. So of course, if you eat mountains of butter, avocado, cream and cheese you will gain weight. But, no one tells you to do that. I hope no one eats a pile of butter the size of mount everest. If you do, well there's not much I can do, other than stand as far away from your toilet as humanely possible. 

We need fats in our diet. They are a source of energy; they function as structural building blocks of the body, they carry fat-soluble vitamins, are involved in vital physiological processes in the body, and are indispensable for a number of important biological functions including growth and development. 

We need them to live. But the important part is knowing which source of fats to prioritise. 

We don't want trans fats. Trans fats have no known health benefits and that there is no safe level of consumption (from a medical point of view). Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes. Even small amounts of trans fats can harm health: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.

You can find trans fats in fast-food, cookies, margarine - most things classed as 'convenience food'. But, heart disease and diabetes sounds pretty inconvenient to me. 

We want to be eating lots of monounsaturated and polyunsaturated fats. These come mainly from vegetables, nuts, seeds, and fish.

Monounsaturated fats are key to maintaining good heart health. Good sources include olive oil, peanut oil, canola oil, avocados, and most nuts. 

Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So, you must get them from food. They are needed for blood clotting, muscle movement, and inflammation.

There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. 

Omega-3 fatty acids may help prevent and even treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats may help prevent lethal heart rhythms from arising. You can find these in oily fish like salmon, mackerel, and sardines, flaxseeds, and walnuts.

Omega-6 fatty acids have also been linked to protection against heart disease. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

 

Now I'm not telling you to eat copious amounts of fish, nuts and drink  oil. But, it's definitely essential in our diet and should be eaten at every meal (a 'thumb' sized portion is 'recommended' but how can you measure a drizzle of oil to the size of your thumb?). 

Not only does it give you the health benefits mentioned above; it also increases satiety (satisfaction after eating), delays stomach emptying, and it also tastes really good. 

Swap out the chemical shit-storm 'fat-free' products, to a slightly smaller portion of the full-fat, less processed version. Add a drizzle of good quality olive oil to your salad, hot pan or vegetables. Add nuts, and seeds into your meals and snacks. Incorporate avocado. Eat lots of fish. 

There are so many ways to incorporate these healthy fats into your diet to keep you healthy, happy, and living a full life, on a full stomach. 

 

Kate Xx 

 

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 I post regularly on here and Instagram with self-love, body positivity and recipe ideas so that you can bloom into your best self, with me.