The Fat Facts: Understanding Good and Bad fats

I have wanted to write about fats for a while. There is so much confusion around them and I am sure there will be some people that read this and disagree with me. Nutrition is nuanced and what I have found while in some topics I can see both views this is a topic I had to pick a stance. Here are my tips, tricks and meal suggestion on fats.

Fat is an extremely important part of our diet and we need to include it into our daily food plates for good health. 20-35% of fat should make up your daily calories.

Why?

Fat has many functions:

- Energy production

- Cell and cell membrane health – healthy functioning of the body, especially the brain

- Involved in bile production, needed for digestion and detoxification

- Heat – keeps us warm

- Cholesterol – yes, we need it for hormone production

- Hormone production and balance – thyroid, sex hormones, cortisol and insulin

- A healthy balance of fats can reduce inflammation

- Supports the brain

Signs of fat deficiency or imbalance may be; dry skin, brittle nails, dry hair and scalp, eczema and asthma, low mood, poor concentration and more serious conditions may be neurological disorders, cancer and heart disease.

Fat Tips:

Avoid Bad Fats

Bad fats are hydrogenated, trans and damaged fats and can be detrimental to our health. Vegetable oils that have been processed or heated at high temperatures will contain trans fats. Olive oil doesn’t because of its antioxidant properties.

High heat

Saturated fat like coconut oil is better to cook with at higher temperatures as it is stable when heated. This means it does not change, unlike a vegetable fat which can turn into a trans fat.

Deep Frying

I recommend to avoid deep fried foods as heating oils such as rapeseed at very high temperatures does make it unstable, I also think the oil will get used again and again, not making it a great fat for our brains and bodies.

Olive Oil

Cook with olive oil at lower temperatures, coconut oil for higher temps or butter on occasion. If roasting with olive oil keep temperature to 180 degrees C and add rosemary to potatoes, the added antioxidant benefits from the rosemary may further protect the oil.

Nuts and Seeds

Store nuts and seeds in fridge and eat a variety of different types of nuts and seeds for example: Brazil nuts, walnuts, pistachio, cashew and almonds. Pumpkin seeds, flaxseeds, sesame, chia and sunflower seeds. Grind seeds for optimal benefit. This gives you a balance of omega 6 and 3 fats.

Omega 3

• Increase omega 3 fat intake by eating oily fish – salmon, trout, mackerel, anchovies and sardines. Tinned fish can be handy to blend and make a pate with. It is one of the best sources.

• There is a lot of bad press about farmed salmon – personally I do eat it, I ask my fishmonger about the source, do my own research and make the best decision I can. Omega 3 fats are important to me, so I want to be able to have a supply.

• Grass fed meat also contains some omega 3 fats.

• Some eggs will also contain it – check the box

• Lean quality meat is not bad for you. Saturated fat is needed for the body, it’s overconsumption of bad quality meats that is the problem.

Rainbow Foods

Increase antioxidants to help reduce damage caused by fats – rainbow-coloured foods – apples, berries, peppers, green leafy vegetables, beetroot, carrots, onions and garlic.

Coconut oil - Energy

Coconut oil can be used in the body straight away for energy. It also contains lauric acid which may support the immune system. Can be added to a smoothie before or after exercise.

Meal suggestions

1. Steamed salmon fillet with olive oil sweet potato mash and broccoli

2. Porridge with a mixture of ground seeds and walnuts and fruit

3. Mashed avocado with drizzle of olive oil on wholemeal or rye toast topped with tomatoes

4. Pasta with pesto made with olive oil and walnuts

5. Salad dressings

6. Scrambled eggs topped with smoked salmon and asparagus or wilted spinach

7. Roast potatoes with olive oil and rosemary served with roast chicken and veg

8. Mackerel patè on toast with butter (optional but very tasty)

9. Slow cooked meat casserole with veg served with buttery mash

10. Roasted sweet potato and beetroot in coconut oil, smoked paprika and turmeric