Is Fat Really So Bad?

Are you confused about whether or not you should be eating less fat?  Over the years, the common health message drummed into us has been to cut fat from our diets.

Why? Because fat makes you fat, clogs up your arteries, placing extra load on your heart and increasing the risk of diseases like type-2 diabetes and cancer.

Recently it has however been discovered that the full story is actually more complex that that. Not all fats are equal. Its role in cancer risk is unclear and for many of us, a little fat may be just what the doctor ordered.

One reason to watch your intake is that fat is fattening and contains more than twice the energy levels of protein and carbohydrates. Of all food types, fat has the greatest potential to not fully burn.

Worse, many foods high in fat tend to be low in fibre, the plant material that helps us feel full.  While we need some fat in our diet, some fats are more harmful than others for our health, being:

• Saturated fat increases the risk of heart disease and strokes by increasing body cholesterol levels.
• Trans fats are more potent than saturated fats in rising bad cholesterol. These man made fats (trans fats) are found in many snack foods, processed foods, commercially prepared dried foods and some margarines.
• Unsaturated fats are the fats also known as “good fats”, which can actually help unblock blood vessels blocked with cholesterol. Unsaturated fats include the mono-unsaturates found in olive oil, avocados and canola oil. Two types of polyunsaturated fats – omega 3 (found in fish and some plants such as spinach, nuts and seeds) and omega 6 (found in sunflower oils) can also help lower cholesterol and unblock blood vessels.

What is recommended?

For a healthy diet you should:

1. Reduce the intake of saturated fats. Go for low-fat dairy products and choose lean cuts of chicken and meat. Avoid processed meats and try to minimise the intake of cakes, biscuits, pastries and snack bars.
2. Continue consuming healthy fats. When you keep fat levels low, make sure you choose good fats to consume. Aim to eat fish at least twice a week and cook with healthy oils (ie. Olive oil). Add nuts like almonds and walnuts to stir fries and snacks.
3. Be cautious with foods marked as low fat. Don’t assume that means it is low in kilojoules because of the low fat label. Don’t eat more than you would normally eat just because it has a “low fat” label and think twice if it contains low levels of nutrients your body needs.

What should you do to lose weight?

• Keep your intake of fat below 40 grams a day, or 30 grams if you are light and inactive.
• Remember that fats are not everything. Keep your overall kilojoule intake low by also decreasing sugar and alcohol consumption. The easiest way to do this is to eat a diet rich in fruit, vegetables and whole grains.