FATS

FAT

A scary word for the diet industry.

So how could the food group “fats” put us at ease when the media is portraying them as though they are the plague? That's a rhetorical question. You cannot be at ease, unless you continue reading ; )

With all the information out there about how fats, sugars and carbs are detrimental to our figures, it is almost impossible not to feel influenced by this false information and want to avoid them at all costs. But, they really are crucial for us to have for multiple reasons, as they are a source of vitamins and fatty acids that control inflammation in the body, and essential for brain health. And… of course it is also a source of energy.

Although, fat does take longer to digest than other food groups. This time also varies between the types of fats. Similarly to carbs, fat is not only immediately used for energy when it is broken down during digestion, but also stored for later use, for example, when you haven’t eaten enough, or when you workout.

When talking about the three types of fats, we can consider a different way of looking at it. Imagine a traffic light. It’s concept being; on red you STOP, on yellow you approach with CAUTION and on green you GO. Now let's imagine this;

Trans fats are red. STOP! We briefly discussed them in the “How to Grocery Shop” and there was little said, but my exact words were “steer clear” of them. These are foods that usually have long shelf lives, due to the process of turning the healthy oils into solids through hydrogenation. If the mold doesn’t want it, why do you? These foods cause heart disease, diabetes and other chronic diseases. They contain no health benefits whatsoever, and are actually even banned in the US and Canada.

Saturated fats are yellow; approach it with CAUTION. Saturated fats are generally considered the less healthy option, as it can cause a rise in cholesterol in the blood which can lead to heart problems. However, there is no need to completely cut it out. Just limit. They are usually found in animal products like red meat, milk, and butter (less in poultry.) They are also often found in tropical oils. They are fats that contain lots of saturated fatty acids and are solid at room temperature.

Unsaturated fats are green. You may GO! They come in two types; Polyunsaturated and Monounsaturated. They are both considered the healthier type of fat compared to saturated

and trans fats and are known to improve heart health and your lipid profile (blood tests that show abnormalities concerning lipids, like cholesterol.) Foods high in unsaturated fats include avocados, nuts and olive oil.

As always, I recommend you consume fats, like other food groups, in moderation and at a healthy quantity. The dietary recommendation for fats is for it to make up 20-35% of your diet, which is around 44-77 grams. Try to replace those saturated fats with more unsaturated foods. And as for trans fats, say bye bye!