Are All Fats Created Equal
Over the past several decades, reduction in fat intake has been the main focus of national dietary recommendation. In the public’s mind the word “dietary fat” has become synonymous with obesity and heart disease, whereas the words “fat free” and “low fat” have become synonymous with heart health. In response to the low fat campaign, the food industry has produced numerous commercial products labelled as “low fat” or “fat-free” but with high amounts of refined carbohydrates and sugar. Ironically, while dietary fat intake has declined over the years, total caloric intake has not.
But to tell the whole story the body needs fats to function. Dietary fat carries fat-soluble vitamins – vitamins A,D,E, and K- from your food into your body. Fat also helps your body insulted, and provides a sense of fullness after meals (satiety).
Fat is also an energy source and used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate heart rate, blood pressure, blood clotting and the nervous system,
There are three main types of fats: Saturated, Unsaturated and Trans
* Saturated fats are usually hard at room temperature and come primarily from animals except coconut and palm oil.
* Unsaturated fats (mono- and polyunsaturated) are usually liquid at room temperature and come primarily from vegetable oils and oily fish.
* Trans fats are man made and often found cookies, biscuits and margarine
spreading the risk of disease?
Saturated and trans fats (the so called “bad fats”) increase the risk for certain diseases. Saturated fats are mainly animal fats and trans fats are fats produced by heating liquid vegetable oils in the presence of hydrogen, this process is known as hydrogenation. Most trans fats are found in commercially prepared baked goods, margarines, snacks foods and processed foods.
Unsaturated fats are divided into monounsaturated and polyunsaturated fats (the so called “good fats”) and when eaten in moderation and used to replace saturated and trans fats can help to lower cholesterol levels and reduce risk of heart disease.
Bottom line
It is important to remember that all fats are not bad and you should aim to have around 15% of your daily calorie intake in the form of healthy fats. For cardiovascular health limit your intake of saturated fat and try to avoid trans fat. In general the best sources of fat are those from natural sources like those found in fish, olive oil, nuts and avocados.
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