Why do we need fats in our diet – the truth about fats
WE constantly hear that low fat diets are the way forward if we want to lose weight – but do we actually need some fat to function?
Here’s a lowdown on this misunderstood macronutrient.
What is fat?
Fat is an essential part of the human diet.
According to Eat For Health, there are many different kinds of fat – saturated, unsaturated, trans fat and cholesterol.
Some of these fats are healthier than others, and it is important to know which ones are worse for your body than others.
All fats eaten in large amounts – including the healthy ones – will contribute to weight gain.
Saturated fats:
These fats are associated with an increased risk of heart disease and high blood cholesterol levels.
They are usually solid at room temperatures and are found in animal based products like butter, cheese, palm oil, coconut and margarine.
"Lots of yoghurts are rammed with sugar - that is the thing that annoys me about yoghurt."
In fact, consuming some fats is a great way of getting essential fatty acids, which the body is unable to make itself.
Fat is needed to help the body absorb vitamins A, D and E.
These vitamins are fat-soluble, meaning they can only be absorbed by the body with the help of fats.
What happens to fats that are not used by the body?
Any fat from food that is not used by your body's cells or to create energy is converted into body fat.
In the same manner, any unused carbohydrates and proteins are also converted into body fat.
How much fat should you consume in a day?
The NHS offers advice on how much fat should be consumed by adults and children on a daily basis.
All types of fat are high in energy and a gram of fat, whether saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein.
The government recommends that:
- Men should not consume more than 30g of saturated fat a day
- Women should not consume more than 20g of saturated fat a day
- Children should have even less than this on a daily basis
The government also recommends that adults shouldn't have more than about 5g of trans fats a day.
NHS guidelines say most of us are already getting enough omega-6 in our diet, but we're advised to increase our omega-3 intake by eating at least two portions of fish a week, including one portion of oily fish.
Vegetable sources of omega-3 fats aren't thought to have the same benefits on heart health as those found in fish.