From conversations with my patients, I realized that there are many misconceptions and myths about fats, so it can be difficult to understand all the intricacies of this topic on your own. Therefore, with this article, I intend to bring some clarity to this topic and find out what fats are, why we need them and whether they can be harmful to our health.
I'll start with a simple answer to the question: What is fat?
Chemically, fats are water-insoluble organic compounds, also called lipids, that provide many of the body's vital functions. In other words, fat is an indispensable component of human nutrition and a concentrated source of energy.
"Bad" and "good" fat
The problem with fats is related to their quality. That's where I really wanted to come – to the division of fat into categories. I'm sure you've heard of unsaturated, saturated, and trans fats. The first category, saturated fats, includes butter, cream, cheese, lard, and fats that are solid at room temperature. Saturated fats can be recommended in moderation.
The category of unsaturated fats (which can be mono- or polyunsaturated) includes oils, seeds, nuts, and oily fish. Monounsaturated and polyunsaturated fats are "good" fats.
The last category of trans fats are fats that go through a process of hydrogenation to make them more stable, easier to transport, and more sustainable. Of course, they are harmful if consumed in large amounts for a long time because they increase LDL cholesterol and lower HDL cholesterol, which can increase the risk of developing cardiovascular disease. You should avoid this type of fat as much as possible.
Where can we find trans fats? Almost in all processed products: cookies, cakes, pastries, fast food, chips, etc. How are these products? Mmmm, delicious! By adding hydrogenated fats, creamy foods improve their texture and crunchy foods get better. Over time, their use re-educates our brain, changes our perception of taste, and makes us addicted to artificial taste.
Watch this video to make sure you’re consuming the right types of fat: https://www.youtube.com/watch?v=4DJG_FOQF5M
Now that you are well aware about the types of fats, let's answer the most important question: Why does a person need fats?
Fats play several important roles in the body. Without fat, the body could not function normally.
- First, fats provide energy and also store excess energy for later use. One gram of fat contains 9 calories, meaning that fat has the highest calorie intake of any nutrient.
- Fats also help form the cell membrane. Dietary fats are essential for cell growth and development.
- Fats contribute to the functioning of the brain, which is part of myelin, i.e. a layer of phospholipids that surrounds nerve cells and helps transmit electrical signals. Our brain contains a large amount of essential fats. Did you know that the human brain is 60% fat? Amazing, isn't it?
- Another role of fats in the body is to transport fat-soluble vitamins such as vitamins A, D, E, and K through the blood.
- Fats also contribute to the formation of steroid hormones, which are necessary for the body to regulate many processes.
Here are some tips on how to cut down on bad fats:
When making purchases:
- Avoid foods labeled "low fat" or "no fat." Oddly enough, these foods can make you eat more calories than a serving of oily fish. Learn more by reading the labels.
- Choose lean meats, fish, chicken or turkey.
- Choose low-fat dairy products and low-fat cheeses and avoid cream cheese, blue cheese, etc.
- Avoid ice cream and puff pastry stuffed with margarine.
- Don't buy products labeled "hydrogenated vegetable fats."
When cooking:
- Trim off any visible fat and remove chicken skin.
- Remove hardened fat from the surface of chilled soups, sauces and stews.
- Cook meat in such a way that fat drips off it.
- Replace cream in side dishes and salads with low-fat yogurt, lemon juice, and herbs/spices.
- Make low-fat creamy homemade mayonnaise and mustard instead of cheese, butter, or other sauces.
- Use vegetable oil such as olive oil instead of butter.
- Try avocado instead of butter when baking.
- To boost your omega-3 fat levels, you can add flaxseed meal to your homemade cookies or muffins.
- Make homemade cakes instead of buying them from the grocery store.
To remember: fat-free foods are not always healthy!
So, before you take a fat-free product off the shelf, think about it – are you depriving yourself of something useful? And at the same time, do not forget to carefully read the composition of what you plan to eat. Avoid trans fats and make sure your diet is balanced!