Fats
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Fats play an important part in a healthy and varied diet. A balanced intake of fats is important as both too little, too much or the wrong type of fats may negatively impact our health. So let’s get back to basics.
What are fats & the different types of fats?
Fats are one of the three macronutrients found in our food - the others being carbohydrates and protein. Macronutrients are the nutrients we need in larger quantities and our main source of energy, as opposed to micronutrients which are mostly vitamins and minerals which we need in smaller amounts - but are equally important.
Fats - a.k.a ‘lipids’ - are classified as saturated or unsaturated based on the structure of their building blocks - a.k.a. fatty acids. These determine their physical and functional characteristics and their impact on our health. Foods tend to contain a mixture of both saturated and unsaturated fats, however, they are classified based on which type of fat they have in the highest quantity.
Saturated fats - mostly found in animal foods. They are considered to be less healthy as they are associated with a higher risk of heart disease and cholesterol.
Unsaturated fats - generally found in plant foods, and considered “healthy fats”. They are associated with improved cholesterol, reduced blood pressure, and lower risk of heart disease. These types of fats are either:
Monounsaturated fats (MUFA)
Polyunsaturated fats (PUFA) - There are 2 main types of polyunsaturated fats, which are essential fatty acids - meaning they need to come from food as we cannot make them -: Omega 3 & Omega 6
Trans fats - naturally found at low levels in some meat & dairy foods, but generally found in commercially prepared & processed foods. These fats are unsaturated, however, they are often called “bad fats” as they increase the risk of certain diseases.
Why do we need fats?
Fats - the right kind of fats - are a valuable component of good health and contribute to the proper functioning of our bodies.
We need fats for:
Energy - Fats are a major source of energy for our bodies, providing 9 calories per gram (kcal/g), they are an energy-dense nutrient.
Vitamin Absorption - Fats carry and help our bodies absorb and use fat-soluble vitamins - vitamins A, D, E & K -, which are essential for our health.
Structure - Fats are a structural component of our cells and membranes, which separates the inside from the outside of cells. Our brains consist mainly of fats.
Heart & Brain Health - Fats provide essential fatty acids - omega 3 & omega 6 - that our bodies cannot make, and therefore need to come from the foods we eat. These fatty acids help keep our nervous system, blood vessels and brain healthy.
Fullness - Fats help keep us feeling full and satisfied for longer after a meal.
Manage cholesterol - Healthy fats - monounsaturated & polyunsaturated fats - can help maintain HDL cholesterol - good cholesterol - and lower levels of LDL cholesterol - bad cholesterol - which helps protect our heart.
Eating too much saturated fats can raise LDL cholesterol - bad cholesterol - which can increase the risk of heart disease and stroke.
Add flavour to food - Fats can enhance the texture, mouth-feel, appearance and flavour of foods which are important in cooking and food preparation.
How much fats?
We need fats in our diet, and both quantity and quality are important.
It is recommended adults get around 20-35% of our total energy intake from fats - ⅓ of our daily energy. This means:
For women - around 70g of fat per day for a daily energy intake of 2000 calories.
For men - around 90g of fat per day for a daily energy intake of 2500 calories
Most of our intake of fats should come from unsaturated fats - monounsaturated and polyunsaturated -, while limiting saturated fats and trans fats.
Our intake of saturated fats should be low - moderation is key-, with the recommendation being less than 10% of our total energy intake:
For women - 20g per day.
For men - 30g per day.
Trans fats also need to be limited in our diets, and should make up no more than 1% of our total energy intake:
For women - 2g per day.
For men - 3g per day.
What foods contain fats?
As previously mentioned, foods tend to contain a mixture of both saturated and unsaturated fats, and they are classified as either saturated or unsaturated fats depending on which is the highest in the food.
Some foods that contain fats are:
Monounsaturated fats: Olive oil & spread, rapeseed oil & spreads, sunflower seeds, sesame seeds, avocados, almonds, peanuts, hazelnuts and their oils, pistachios, and brazil nuts.
Polyunsaturated:
Omega 3 - Oily fish - salmon, sardines, mackerel, herring, trout -, pumpkin seeds, walnuts, tofu, green leafy vegetables, soybeans & soy milk, flaxseeds, linseeds and their oils.
Omega 6 - sunflower seeds & oil, rapeseed oil, wheat germ, sesame seeds & oil, walnuts, soybeans, corn and their oils.
Saturated: High-fat cuts of meat - beef, lamb & pork -, meat products - sausages & pies -, full-fat dairy products - milk, butter, cheese, ice cream & cream -, ghee, confectionery, chocolate, biscuits, cakes, pastries, palm oil, coconut oil, coconut cream, and lard.
Trans Fats: Naturally present in meat and dairy food - from cows, sheep, goats & camels -, baked & fried goods, and pre-packaged snacks & foods - frozen pizza, pies, cookies, biscuits, wafers, and partially hydrogenated cooking oils & spread.
Nutrition labelling of fats.
The nutrition label on food packaging can help us identify if a product is high in fats, particularly saturated fats.
On the nutrition label, look for the section “fat” and “of which saturates”, this shows the total fat content and the saturated fat content respectively.
We should be trying to aim for products with either low - green - or medium - amber - fat content, while trying to eat products with a high-fat content - red - less often and with caution.
Tips to reduce our saturated fat intake.
It is better for our health not to eat too many foods high in saturated fat as they can raise our cholesterol and increase the risk of heart disease and stroke.
Here are a few tips to help us reduce saturated fats in our diet:
Check food labels - when purchasing packaged foods, take the time to check out the food labels and compare them with similar products.
Oils & spreads - choose vegetable oils & spreads with unsaturated fat - sunflower, rapeseed & olive - instead of butter, coconut oil, palm oil or lard.
Portion - be mindful of how much oil is used by measuring with a teaspoon instead of free-pouring.
Cooking methods - try grilling, baking, boiling or steaming foods instead of frying or roasting to reduce fat content.
Meats - choose lean cuts of meat, remove any visible fat, and take the skin off of chicken and turkey. Also, choose unsaturated fats - fish, nuts & seeds - instead of meats high in saturated fat - beef & lamb.
Dairy - choose low-fat dairy and dairy alternatives - keep an eye out for the sugar content though as sometimes the fat is replaced with sugar.
Snacks - try to limit the consumption of high-fat snacks, and have small amounts of snacks that are high in saturated fats.
Bonus - Does fat make us fat?
Although fat is energy dense - 9 calories per gram - weight gain is not linked to one single nutrient, but rather on the total balance of our energy intake. Eating a diet higher in calories than our energy needs results in the body storing fat regardless of the source of energy - fat, protein or carbohydrates.
What is important is that we have a healthy balanced diet with some fats and the right kinds of fats, focusing on unsaturated sources - e.g. nuts, oily fish & olive oil. Once again, balance & moderation are key!
What’s the take-home?
Fats are an important part of our diet as we need some fats for our general health, the key is choosing the right kinds of fats.
Healthy fats are vital for our bodies, providing us with energy and essential fatty acids, and helping us absorb vitamin A, D, E and K.
Consuming too much fat or not having the right balance of different fats is not ideal. We should try to cut down on foods high in saturated fats and trans fats, and replace them with monounsaturated and polyunsaturated fats.
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References
British Dietetic Association (BDA). Fat Facts: Food Fact Sheet. 2022. Retrieved May 4, 2022, from https://www.bda.uk.com/resource/fat.html
EFSA (European Food Safety Authority). Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). EFSA Journal 2010. Retrieved May 4, 2022, from https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1461
Nationa Health Service (NHS). Fat: the facts. Live Well - Eat Well - Food types. 2020. Retrieved May 4, 2022, from https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
