Does fat make you fat?

Everyone loves a cake, one (or two) chocolate bars and a large slab of crispy crackling, but it’s these types of fats which, when eaten in excess, can make you put on weight and lead to health problems down the line. But adopting a low-fat diet isn’t the answer. There’s lots of healthy fats which can play an important role in how we look and feel; you just need to know which ones and what the difference is between saturated, monounsaturated or polyunsaturated fatty acids. 

What is fat?

Fats are made up of different types of fatty acids and are categorised into saturated, monounsaturated or polyunsaturated fatty acids. Fats are considered essential as they aid the body’s absorption of vitamins like vitamin A, D and E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

Any fat that is not used by your body’s calls may be used to burn energy if neither carbohydrates or excess protein are available. Any surplus is then converted into body fat – the same as unused carbohydrates and protein. It is recommended that we eat fats in small quantities and replace heart-clogging saturated fats and trans fat with small amounts of unsaturated fats wherever possible.  

What are the health benefits of unsaturated fats?

Unsaturated fats are mostly found in oils from plants and fish and can be either monounsaturated or polyunsaturated. Unsaturated fats are classified as good, healthy fats and are liquid at room temperature, not solid. When consumed in moderation, as part of a healthy diet, monounsaturated and polyunsaturated fats provide fat-soluble vitamins and essential fatty acids which your body needs but cannot produce itself.

Monounsaturated fats help protect your heart by increasing levels of ‘good’ HDL cholesterol in your blood, which sweeps ‘bad’ LDL cholesterol to your liver, filtering it out. 

Foods and oils which are rich in monounsaturated fats include: 

• Olive oil (10g per tablespoon!)
• Canola oil
• Sesame oil
• Avocado
• Nuts, such as almonds, brazil nuts, cashews, pecans and macadamias
• Seeds, such as sunflower and pumpkin
• Peanut butter
• Sesame oil

Polyunsaturated fats are more commonly known as omega-3 and omega-6. Some types of omega-3 and omega-6 fats cannot be made by your body, so it’s essential to include small amounts of them in your diet. Not only do they help to lower levels of “bad” LDL cholesterol, but they also regulate blood pressure, fight inflammation and reduce triglycerides ( a form of fat in the blood). A study in 2008 at the University of California even found that they can increase oxygen delivery during exercise.

Omega-6 fats are mostly found in vegetable oils, such as sunflower and rapeseed. Omega-3 fats, on the other hand, are found in oily fish, such as trout, salmon, mackerel and sardines, as well as walnuts, flaxseeds and olives. It’s recommended that we consume at least two portions of fish per week, with one portion being an oily fish.

*If you don’t like fish, consider a supplement. According to the European Food Safety Authority, one pill should contain about 250mg of fish-derived fatty acids.

 

Why are trans fats so bad for you?

Trans fats are the worst type of dietary fat, and a byproduct of a process called hydrogenation which is used to turn healthy oils into solids to prevent them from turning rancid. Eating foods rich in trans fats creates inflammation and increases the amount of harmful LDL (bad) cholesterol in the bloodstream and reduces the amount of HDL (good) cholesterol. Trans fats are now banned in the US and many other countries because of links to heart disease, strokes and diabetes. They are still present in some foods in the UK, though the average daily intake of trans fats is now thought to be 0.7%, according to theBritish Nutrition Foundation.

Does fat make you fat?

The idea that fat makes you fat is wrong. Fat is the most calorific macronutrient, but it’s also just another nutrient source, the same as carbohydrates and protein. What makes you gain weight is if you consume more calories than your body uses and needs in a day. 

If you over-eat and consume foods which are high in fat as your main source of calories, naturally you will experience weight and fat gain because of how calorie dense fat actually is. That’s why low fat and ‘lighter’ options can be a good choice because they are less calorie dense, though the caveat is that they may not fill you up as much.

*Just one gram of fat, whether it’s saturated or unsaturated, contains nine calories compared with four calories for carbohydrate and protein

You might also like:

• How much protein should we consume per day?
• Is fibre really that important?
• Are carbs bad for you?

Should I limited my saturated fat consumption?

Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease. Foods which are high in saturated fats include:

• Butter, ghee, lard and suet
• Pastries, biscuits and cakes
• Sausages and bacon
• Fatty cuts of meat, like pork belly
• Poultry skin
• Cured meats like salami and chorizo
• Coconut milk and coconut cream
• Cream, creme fraiche and sour cream
• Cheese

Tips to reduce your saturated fat intake include buying lean cuts of meat, swapping butter for oils richer in monounsaturates (and using them sparingly in cooking), and grilling and baking foods rather than frying.

How much fat should we eat a day?

Keep total fat consumption to no more than 35% of your daily calories. This includes monounsaturated and polyunsaturated fats. The government recommends that men should not eat more than 30g of saturated fat a day. Women should not eat more than 20g of saturated fat a day, while children should have less.

Nutrition labels on food packaging can help make you make healthy food choices and reduce your intake of fat and saturated fat.

Total fat:

• High fat – more than 17.5g of fat per 100g.
• Low fat – 3g of fat or less per 100g (1.5g of fat per 100ml for liquids).
• Fat-free – 0.5g of fat or less per 100g or 100ml

Saturated fat:

• High in saturated fat – more than 5g per 100g.
• Low in saturated fat – 1.5g or less per 100g or 0.75g per 100ml for liquids.
• Saturated fat-free – 0.1g of saturates per 100g or 100ml.

Are reduced fat foods always the healthiest choice?

Not necessarily. Often a low fat or reduced fat option contains just as many calories and even more sugar to make it taste better. What’s more, there’s also a danger of using a ‘fat free’ label as a green light to eat as much as you want and to temper any guilt. In fact, a Journal of Marketing Research study found that people ate 28% more chocolate when they were portrayed as low fat, compared to a regular bar. Unsurprisingly, this leads to over-consuming calories, which then causes weight gain. That’s why food professionals always talk about eating everything in moderation.

 Sources: NHS, The Association of UK Dieticians, World Health Organization, British Nutrition Foundation

10 recipes rich in omega-3

Omega-3 can’t be made by the body, so we need to get them from our diet. These easy recipes are packed full of healthy fats which may help to lower levels of bad cholesterol in your bloodstream and fight inflammation. You can also find out how to make your own crispy crackling from salmon or trout…