Still struggling to get to grips with the notion that fat is good for you? Naturopathic Nutritionist, Amy Morris has gathered some of the most common myths (and truths!) about fat to let you know once and for all why it plays such an essential role in our diets and how to distinguish the good from the bad.
Are you eating enough of the right stuff?
Fact - Healthy fats are needed for the body to function optimally
Fat should form as an essential part of a healthy, balanced diet. Good fats are needed by the body as they help us to absorb certain nutrients, regulate hormone production and help the growth and repair of tissue. The body does not make essential fatty acids by itself, so it's really important to consume 'good' fats found in flaxseeds and walnuts, or to make sure you are supplementing them into your diet to ensure a healthy balance.
The brain is made up of 60% fat, with brain tissue mostly comprised of the essential omega 3 fatty acid DHA, which supports optimal cognitive function. These are most commonly found in fish such as mackerel and anchovies, with guidelines suggesting that you should consume two portions of fish a week, one of them being an oily fish. This may seem like a lot to some, but an alternative idea is taking a good quality omega 3 supplement such as Uno Cardio 1000, to ensure you're giving your body and your brain the 'essential fatty acids' it needs.
Myth - The body reacts the same way to all types of fats
Not all dietary fats have the same effect on the body, and a great example of this is coconut oil. Coconut oil is a type of saturated fat, which is converted into pure energy by the body rather than being stored as fat. As well as providing energy, coconut oil won't cause a spike to your blood sugar levels, making it an ideal fat for diabetics to consume in small amounts.
Fats have received bad press in the past, leading people to believe that eating all types of fats would make us gain weight. This myth has now been debunked, as we begin to understand that our growing waistlines are due to the over consumption of carbohydrate rich grains and cereals, sugar and trans-fats.
Fact - Trans-fats are bad fats to avoid
'Trans-fats' are the type of fats to avoid at all costs as research has shown these are the only type of fat to cause weight gain. Whilst some meat and dairy products contain a small amount of naturally occurring trans-fats, the largest and most concerning source of trans-fats in a person's diet today is found in baked goods, margarine, snacks, and fried food.
Trans-fat is popular with manufacturers, as it prolongs the shelf life of food. However, the body cannot distinguish this as unhealthy fats, and so will use this toxic type where needed, causing harmful effects to your health.
Research has also demonstrated that trans-fats can cause insulin resistance, inflammation as well as significantly raise the risk of serious diseases such as heart disease.
Myth - Consuming lots of omega 6 rich fats will give you great health
Processed seed and vegetable oils commonly used in cooking, are much higher in omega 6 than omega 3. With a rise in their use, this is what has driven a very unhealthy balance of these important fats. The ratio of omega 6 to omega 3 has subsequently today become too high, resulting in omega 3's pro-inflammatory benefits becoming redundant; at present, as the average ratio can be anywhere between 20 to 50:1 in favour of omega 6.
An inflammatory response is needed to alert us when something is not right within the body. However, over-activation of this mechanism through over consumption of processed seed and vegetable oils, can cause disease and severe damage without enough omega 3 to help reduce inflammation, a vital job.
Myth - Fats cause heart disease
Saturated fat was wrongly labelled as a fat to be avoided at all costs in the 1960's, as researchers thought at the time that consuming it would cause heart disease. However, a 2010 study of 347,747 individuals found absolutely no association between saturated fat consumption and the risk of heart disease.
Essential fatty acids, EPA and DHA contribute to optimal heart function and can in fact help to prevent and support treatment of cardiovascular disease, helping to maintain normal blood pressure and free triglyceride levels. Benefits of these omega 3 fatty acids include anti-inflammatory, anti-coagulant and insulin-sensitising effects.
Tagged in Heart Health