Can fat really be good for me?

We have been taught to think fat is bad and that if we eat lots of it, we will become overweight. This is not true! The good or bad outcomes depend on the types of fat we are eating.

The way dietary fat affects our body is determined by the components or building blocks it is made from. Our body digests the fat and oils we eat and uses these building blocks to create cell membranes, form hormones, repair damage, add to energy stores and to transport chemicals and nutrients to where they are needed. These fat building blocks are glycerol and 4 types of fatty acid: saturated fat, monounsaturated fat, polyunsaturated fat and trans fats. Mono- and poly-unsaturated fats are often described as healthy because they are important for proper processes in the body. They increase levels of “good” cholesterol in your blood and this helps protect you from being overweight and experiencing heart attacks, stroke, high blood pressure and many other conditions. Saturated and trans fats are easy to consume in excess and are the ones that contribute significantly to health problems and chronic disease. These increase the “bad” cholesterol in your blood leading to “high cholesterol”.

Contrary to popular belief, a diet lacking in unhealthy fat is more likely to lead to weight gain and a whole host of other negative impacts on our health. Healthy fats in our diet are very unlikely to contribute to us becoming overweight and have been shown to promote weight loss, reduce inflammation and play a significant role in reversing disease.

Fat deficiency is more common than we think

It is possible for us to suffer from fat deficiency due to a lack of essential healthy fats in our diet. People eating a diet high in processed foods and animal products or those on a low-fat plant-based diet are most at risk. Symptoms of fat deficiency include skin irritation and rashes, slow wound healing, hair loss, weak nails, frequent illnesses, low energy, depression and vitamin deficiencies. If you are experiencing these symptoms, your body may be telling you it needs more healthy fats.

Fat and appetite

A lack of healthy fat can actually increase appetite as our body encourages us to take in more food in an attempt to obtain the nutrition it is lacking. Including healthy fats in our meals improves their flavour and texture. They also help us to feel satisfied and full for longer making it easier to maintain a healthy weight.

Why dietary fat is important for health

We need dietary fat for healthy brain function, hormone production, healthy blood vessels, normal healing and absorption of vitamins and other important nutrients. About 75% of the weight of our brain is water but once you remove this, our brain tissue consists of around 60% fat. Along with staying hydrated, eating healthy fats daily is an easy way to support and even improve long-term brain function and reduce our risk of chronic disease.

How to reduce unhealthy fats and increase healthy fats in our diet

Highly processed refined fats found in vegetable oils, snack foods, fried foods and convenience foods are typically very high in the most damaging type of fat. These trans fats contribute to weight gain, inflammation and chronic disease. Natural sources of fat such as avocadoes, olive oil, coconut, nuts and seeds support healthy function of many body systems and help your body heal damage that may occur.

Since cheaper vegetable/sunflower oils, margarines and spreads are often more likely to contribute to health problems, it is best to minimise their use and invest in healthier natural options. Butter is a more natural option than these highly processed fats and oils but should still be used in moderation due to its high saturated fat content which can increase blood levels of “bad” cholesterol.

Low-fat foods

Foods labelled low-fat are usually not healthier and they can increase appetitite even further. They tend to have additional sugar and other substances added to improve the flavour and texture and these can increase cravings and promote weight gain and chronic disease. It is better to buy the full-fat version instead. For example, I recently read the label on a leading brand of low-fat mayonnaise and discovered it had both sugar and icing sugar listed in the ingredients whereas the full-fat version had none!

What foods contain healthy fat?

Extra-virgin olive oil is a great option for dressing salads, pasta dishes, bread, dips, etc. It has anti-oxidants that help to reduce inflammation and has been shown to promote a healthy heart and blood vessels. Olive oil and other cold pressed oils can break down into harmful substances through overheating so it is best not to use them in cooking if possible.

Coconut oil is heat stable, has a high smoke point and is less likely to break down than other oils so it is very useful for cooking and baking. It provides an energy source for your body without being easily stored as excess fat and has been linked to improved brain health and memory function. Coconut oil helps lower “bad” cholesterol (the type your doctor may be concerned about) by increasing “good” cholesterol levels. It contains anti-oxidants which reduce inflammation. It is also useful for moisturising skin and hair and can be used to soothe skin irritation and rashes on humans and animals.

Nuts and seeds are excellent sources of healthy fats. There is a huge variety available and they can be incorporated into your diet as nut butter, tahini, oils e.g. sesame oil, used in baking and cooking, to add crunch to a salad, in nut or seed milk or blended into smoothies. Nuts and seeds are easy to find in many parts of the world, travel well and make a convenient and simple satisfying snack. I usually throw a small tub of nuts, seeds and organic dried fruit in my bag along with an apple, so I have a handy snack if I need one. Try to find organic nut butters made from 100% nuts without any extra ingredients to avoid added sugar, salt, less healthy fats and preservatives.

Avocadoes are another great source of healthy fats. They can help lower “bad” cholesterol, have vitamins and minerals and some protein and fibre. Eat them whole, chopped on salads or sandwiches, blend them to make a dip, use as a butter/mayonnaise substitute for sandwiches and burgers or incorporate them into recipes and smoothies. They can also be used to add a richness and creaminess to desserts and puddings.

Dark chocolate is high in anti-oxidants and also contains healthy fat. It can help improve concentration, give you an energy boost and has been linked to long-term brain health. Cacao nibs and organic cocoa powder also have these benefits. They all contain caffeine so be careful not to have too much close to bedtime. To obtain the health benefits of dark chocolate, buy brands with a cocoa content of 70% or more. Your taste buds may take a couple of weeks to adjust from the sweetness of normal chocolate but your body will appreciate the healthier option!

What are Omega oils?

Omega oils are polyunsaturated or monosaturated fats and they play a significant role in disease prevention. The forms we most often hear about are omega 3, 6 and 9 fatty acids.

Omega 3 fatty acids are extremely beneficial for health and are important for optimal brain function and emotional health, they decrease inflammation and can help lower your risk of most chronic diseases.

While omega 6 fatty acids are also important for many functions in the body, they are very common in many processed foods and animal products. They promote inflammation so eating too many omega 6 fatty acids and not enough omega 3 fatty acids, which decrease inflammation, creates an imbalance that can promote health problems.

Omega 9 fatty acids are naturally produced by our bodies but we can also obtain them from our diet.

Omega fatty acids	Types	Dietary sources
Omega 3	ALA	Flaxseeds, chia seeds, hemp seeds, walnuts
	EPA and DHA	Algae oil, krill oil, fish, sea vegetables (seaweeds)
Omega 6	LA, AA, GLA and CLA	Vegetable oils and animal products, some nuts and seeds
Omega 9	OA, MA, EA, NA	Olive oil, avocadoes, some nuts and seeds

Do I need to take a omega oil supplement?

It is easy to take in enough omega 6 and 9 fatty acids through our food but we may be lacking in omega 3 fatty acids. Taking a daily algae oil supplement plus eating ground flax seeds each day will ensure you provide what your body needs.

EPA and DHA are only found in marine life. While you can choose to obtain these by eating fish, there is a sustainability, environmental and economic cost linked to doing so. Algal oil supplements are a plant-based source of these essential omega 3 fatty acids. By obtaining them from algae, the EPA and DHA are harvested before entering the marine food chain, making them far less likely to be contaminated by the pollution and heavy metals found in fish and fish oils. Algal oils are becoming more easily available and the long and short-term health benefits they bring are well worth the money they cost. Fish oil supplements may be cheaper, but they breakdown very quickly inside the capsule, so the quality of the fatty acids they contain is much lower. Krill oil contains a naturally-existing preservative that delays breakdown of the fatty acids but these supplements tend to be the most expensive.

So, can fat really be good for you?

Healthy fats are definitely good for you and you can enjoy the foods listed above, knowing they are providing your body with the healthy fats it needs.