Fat
is an essential nutrient, as it plays a number of important roles in the
body. However, I’m sure you know that an
excess of fat can lead to many lifestyle-related conditions.
Not
all fats are the same. There really is
the good, the bad and the ugly!
Fat
types
·
Cholesterol
-
Only
in animal products – ie. Full cream
milk, cheese, butter and cream, liver, kidney, brains, prawns, squid,
eggs.
-
HDL
(good)
-
LDL
(bad)
-
Saturated
fats are actually a greater threat to blood cholesterol levels than cholesterol
itself!
-
Cholesterol
levels can be reduced by soluble fibre-rich foods (e.g. oats).
·
Triglycerides
-
Most
common form of fats and oils in foods
-
Glycerol
+ free fatty acids
-
Stored
in adipose tissue (fat tissue)
-
Saturated
fats, Polyunsaturated fats, Monounsaturated fats
·
Saturated
fats -
-
From
animal sources and solid at room temperature. – ie. Fatty meat and chicken (especially skin),
processed meats, sausages, deep fried foods, full fat dairy products, cakes,
biscuits and pastries, chocolate. (but
note: palm oil (50% saturated) and coconut oil (90% saturated))
-
Increase
LDL cholesterol.
-
Limit these.
·
Polyunsaturated
fats
-
Plant
and animal-based food. Liquid at room
temperature.
-
Omega
3 and Omega 6 = essential fatty acids (can’t be made by the body).
-
Omega
3 – fish and seafood: health benefits: decreases blood clot risk, prevention
and treatment of hypertension (high blood pressure), heart disease, arthritis
and cancer. Often deficient in the diet.
-
Omega
6 – safflower, sunflower, corn, soybean and cottonseed oil, also found in meat.
Generally adequate in the diet.
-
Use instead of saturated
fats:
dietary sources – vegetable oils, soy products, polyunsaturated margarine, nuts
(walnuts, hazelnuts, brazil nuts), seeds (pumpkin, safflower, sunflower,
sesame), fish and seafood.
·
Monounsaturated
fats
-
Can
reduce blood cholesterol, without lowering “good” cholesterol levels.
-
Reduce
the risk of heart disease
-
Olive
oil is also rich in antioxidants.
-
Use
in place of saturated fats.
-
Dietary
sources: monounsaturated margarine, olives and olive oil, canola oil, macadamia
nut oil, avocado, nuts (peanuts, almonds, cashews), peanut butter.
-
Choose these as your
primary source of dietary fats.
Why
a low fat diet??
Fat
is more fattening than any other nutrient.
It
costs 3-5% of energy to store dietary fat, where as to convert carbohydrate
into body fat costs 25% of energy. Under
normal physiological conditions, carbohydrate is not converted to fat. So, although increasing energy intake from
any macronutrient (fat, protein or carbohydrate) will result in weight gain,
this excess weight can be muscle and carbohydrate stores (glycogen) on a high
carbohydrate diet.
Dietary
fat is the last nutrient to be used for energy, hence the most likely to be
stored when energy consumption is excessive.
Low
fat diets are easier to stick to, as it does not need to be particularly
restrictive, as many recipes are easily modifiable.
How
to reduce fat in the diet
·
Trim
all visible fat from meat, or preferably, choose lean cuts of meat.
·
Remove
skin from chicken.
·
Consume
fish/seafood 2-3 times per week.
·
Fill
up on low GI breads, cereals, legumes, fruit and vegetables.
·
Use
small amounts of added fat (butter, margarine).
·
Use
low fat cooking methods (grilling, baking or dry frying).
·
Limit
take-away foods and fried foods.
·
Use
low-fat dairy products.
·
Snack
wisely on lower fat options.
·
Learn
to modify old “favourite” recipes.
But,
for the record..
·
When
following a low fat diet, weight loss is predominantly fat loss, rather than
muscle or water, so weight loss can be slower (though more likely to be
permanent!) (0.5-1 kg per week is ideal)
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