Fat, an Essential Nutrient
by Ruth Ninan | 9th Jan 2024
At the start of the year, as diet season begins in earnest, it is a good time to highlight a fundamental aspect of nutrition that often faces misconceptions – fat.
Fat is an essential nutrient for overall health and well-being. In this blog, the aim is to introduce the importance of fat in our diet, dispel common myths, and highlight the scientific basis supporting the vital role fats play in our bodies.
The Basics: Types Dietary Fat
To begin, it's crucial to understand that not all fats are created equal. There are various types of dietary fats, classified into saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. Each type plays a distinct role in the body.
Saturated Fats: While excessive intake of saturated fats may contribute to health issues, they are essential for hormone production and the formation of cell membranes.
Unsaturated Fats: Monounsaturated and polyunsaturated fats, found in sources like avocados, nuts, and fish, are heart-healthy fats. They can help reduce 'bad' cholesterol levels and lower the risk of cardiovascular diseases.
Trans Fats: Artificial trans fats are to be avoided due to their association with heart disease. Natural trans fats, found in small amounts in dairy and meat, are not considered harmful.
The Role of Fats in the Body
Energy Source: Fat is a concentrated source of energy in the diet, having over twice the calories per gram compared to the other macronutrients carbohydrates and proteins. This energy is essential for maintaining bodily functions and supporting physical activity.
Cellular Structure: Fats make up part of the structure of cell membranes, which influences cell integrity and function. Omega-3 and omega-6 fatty acids, both polyunsaturated fats, are particularly involved in brain health and maintaining cell membrane fluidity.
Vitamin Absorption: Certain vitamins, known as fat-soluble vitamins (A, D, E, and K), require fat for absorption. These vitamins play key roles in immune function, bone health, and antioxidant defence and more.4. Hormone Production:
Fats are the building blocks for hormone production. Steroid hormones, such as testosterone and estrogen, rely on fats for synthesis. Maintaining a balanced fat intake is crucial for hormonal balance.
Busting Myths: Fat and Weight Management
Contrary to popular belief, consuming dietary fat does not inherently lead to weight gain. Healthy fats can contribute to satiety which helps control overall calorie intake. The key lies in choosing the right types of fats and maintaining a balanced diet.
Practical Recommendations:
Include a Variety of Fats: Incorporate a mix of saturated, monounsaturated, and polyunsaturated fats from whole food sources.
Prioritise Omega-3s: Include fatty fish, chia seeds, and flaxseeds to ensure an adequate intake of omega-3 fatty acids.
Limit Trans Fats: Avoid processed and fried foods that contain artificial trans fats.
Watch Portion Sizes: While fats are essential, moderation is key. Be mindful of portion sizes and maintain a varied balanced diet. Here is one of our blog posts where we give some tips for a mindful eating.
It's important to keep a holistic view of nutrition and health, try some of our omega 3 fat rich meals such as Baked Salmon, Brown Rice and Broccoli and Coronation Chicken with Lemon Herb Couscous.