Why do we need fats in our diet – the truth about fats
WE constantly hear that low fat diets are the way forward if we want to lose weight – but do we actually need some fat to function?
Here’s a lowdown on this misunderstood macronutrient.
What is fat?
Fat is an essential part of the human diet.
According to Eat For Health, there are many different kinds of fat – saturated, unsaturated, trans fat and cholesterol.
Some of these fats are healthier than others, and it is important to know which ones are worse for your body than others.
All fats eaten in large amounts – including the healthy ones – will contribute to weight gain.
What are the types of fat?
According to the NHS, fats can be broken down into three categories.
Saturated fats:
These fats are associated with an increased risk of heart disease and high blood cholesterol levels.
They are usually solid at room temperatures and are found in animal based products like butter, cheese, palm oil, coconut and margarine.
They are also found in a number of packaged foods like chips, pizza, cakes, pies, and biscuits.
Unsaturated fats:
These fats are an important part of a healthy diet, and help reduce the risk of heart disease and lower cholesterol levels.
There are two pain types of unsaturated fats - polyunsaturated fats which are found in oily fish, soybean oil and Brazil nuts, and monounsaturated fats found in olive oil, avocados and cashew nuts.
Trans fats:
These fats are unsaturated fats that have been processed, and as a result behave like saturated fats.
Trans fats increase cholesterol levels and put a person at risk of heart disease.
Do we need some fat to function?
The NHS claims that a small amount of fat is an essential part of a healthy, balanced died.
However for decades, we’ve been encouraged to shun fat in our diets, as the rise of low-fat products gained prominence, which has led Brits to be rather confused on the subject.
Susan Jebb, a nutrition professor at the University of Oxford, reminds us that when fat is taken out of a product, it is often replaced by something else.
Speaking to the BBC, she said: “It tends to be sugar - the calories in digestives and low-fat digestives are almost the same
"Lots of yoghurts are rammed with sugar - that is the thing that annoys me about yoghurt."
In fact, consuming some fats is a great way of getting essential fatty acids, which the body is unable to make itself.
Fat is needed to help the body absorb vitamins A, D and E.
These vitamins are fat-soluble, meaning they can only be absorbed by the body with the help of fats.
What happens to fats that are not used by the body?
Any fat from food that is not used by your body's cells or to create energy is converted into body fat.
In the same manner, any unused carbohydrates and proteins are also converted into body fat.
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How much fat should you consume in a day?
The NHS offers advice on how much fat should be consumed by adults and children on a daily basis.
All types of fat are high in energy and a gram of fat, whether saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein.
The government recommends that:
- Men should not consume more than 30g of saturated fat a day
- Women should not consume more than 20g of saturated fat a day
- Children should have even less than this on a daily basis
The government also recommends that adults shouldn't have more than about 5g of trans fats a day.
NHS guidelines say most of us are already getting enough omega-6 in our diet, but we're advised to increase our omega-3 intake by eating at least two portions of fish a week, including one portion of oily fish.
Vegetable sources of omega-3 fats aren't thought to have the same benefits on heart health as those found in fish.