Eating fat makes you fat? One of the biggest myths that people have believed over the years. But why is it seen this way? This post will explore what fats are, the different types, and what role they play in your diet.
Fat is a major source of energy and accounts for a third of your daily recommended intake as a macronutrient.* As each gram of fat is nine calories; it means that fat actually helps to feel full. In addition to this it helps your body absorb nutrients. Vitamins A, D, E and K (usually found in green leafy vegetables and wholegrain) are fat soluble vitamins and are only absorbed in the presence of fat. Fatty acids (broken down from fat), help keep the skin healthy, helps promote weightloss and helps the body process cholesterol. The key issue should not be eating fat, but the type of fat being consumed.
*A macronutrient is a type of food needed in large quantities (i.e. carbohydrates and proteins are also macronutrients)
Not all fats are equal, as some are painted as villians. Fats can be broken down into three categories; saturated, unsaturated and ‘transfats’. The Food Standards Agency has advised a reduction in the consumption of saturated fats, however, they should be included in your diet. Coconut oil, is a saturated fat, but has many benefits internally and externally; read more here —> 7 Reasons To Have Coconut Oil In Your Life!
The fat to be most weary of are transfats. These are fats that gave been manipulated and over processed by hydrogenation. These fats have close links to heart diseases, diabetes, and cancer if over-consumed. Examples of foods that contain transfats are margarine products, pre made biscuits, pre made cakes, takeaway foods and pre made pastries.
Fat comes in different shapes and forms but here are some foods you can incorporate in your diet today:
- Peanut Butter
- Cashew Butter
- Chia Seeds
- Eggs (Omega 3)
- Oily Fish (Mackerel/Salmon)
The keto diet in short stands for ketogenic. This is a diet which promotes a high fat diet whilst reducing the amount of carbohydrates in a diet. The process of ketosis that the body initiates when food intake is low – and ketones are released from the breakdown of fats in the liver. The process forces the body into a metabolic state as the body is low on carbohydrates. But is this good for you? Just like any other ‘fad’ diet it is very restrictive and can have side effects such as constipation, increased cholesterol and hair loss as a result.
Everything should be eaten in moderation, to form a balanced diet. Food is fuel!