Your Guide to fats
"Since the seventies we've been hearing the very clear message that fats will make us fat and give us heart disease. 'The Seven Countries Study', first published in 1970, looked into fat intake and incidences of heart disease and seemed to prove a link. But it's since been found that the study was flawed. First, it didn't take into account other factors (like smoking), and it also left out data that contradicted the author's belief that fat was unhealthy. For example, certain countries like France, Switzerland and Sweden, where diets were high in fat and yet the rates of heart disease were low, were omitted. Anyway, we were advised to swap pure fats like those in butter and red meat for margarines and low-fat processed foods. But what these foods lacked in fat they made up for in preservatives, additives and sugar.
The message (however misguided) went out and governments soon made fat a matter of public health policy. Guidelines and food pyramids were drawn up that recommended we greatly reduce our intake of high-fat foods like butter, red meat and eggs to reduce the risk of heart disease.
But, as is often the way with health advice, the message got a little confused. Rather than cutting down on high-fat foods and opting for naturally low-fat ones like protein, fruits and vegetables, people went for factory-made low-fat foods. We began eating more yoghurts, bread, low-fat spreads, ready meals, pasta and cereal than ever before - and we began getting fatter. Why? Because all those foods are forms of sugar and sugar is the devil in disguise in this fat-phobic scenario.
The good news is the tide has started to turn. Study after study has shown that sugar is bad for us, and that over-consumption can increase our risk of heart disease, diabetes and premature ageing, and sabotage our energy levels. The anti-sugar message is out there and that 's a great thing, because we're starting to reduce our sugar intake in the same way we started to reduce our fat intake over thirty years ago.
And as reducing our sugar intake has taken centre stage, the good news is that fat has been firmly put back on the menu. We no longer need to fear fat: there is more and more research to support the fact that fats won't make us fat or give us heart disease in the way were once told they would.
To be clear, studies have shown that natural fat - in moderation - is a really important part of a healthy diet. Eggs - previously thought to raise our cholesterol levels and increase our risk of heart disease - have been found to d no such thing. They're full of the healthy kind of cholesterol and are a fantastic source of protein, selenium, vitamin D , zinc and iron.
Other naturally high-fat foods like oily fish, nuts, seeds, oils and avocados have been found to be equally nourishing, containing all sorts of heart - protecting goodness. And even saturated fat has been let off the health hook. In 2014, scientists from Cambridge University in the UK and Harvard University in the US conducted a meta-analysis (a study of other studies) and found no link between saturated fat and heart disease - and raised many concerns over the accuracy of the infamous Seven Countries study.
So the message that fat is OK - and that sugar is not - is out and now it's just taking time to filter into the mainstream. Our bodies need fat to maintain our cell structure, and fat has been shown to protect brain health, joints and immunity and to boost energy levels. It keeps us feeling full (whereas incredibly low- or no- fat diets leave us feeling hungry and low in energy). Fat also helps our bodies to absorb other nutrients more efficiently, like the antioxidant lycopene, found in brightly coloured foods like tomatoes.
So don't fear fat. Having said that, I often find that messages about food are followed without thought and taken to extremes. Back in the seventies when we were told not to eat fat, we simply swapped fats for carbohydrates like bread and pasta to the extent that we now eat them by the bucketful.
What I'm trying to say is that when it comes to health messages, moderation is the key. Knowing that fats are actually healthy doesn't give you the go-ahead to eat handful after handful of Brazil nuts, or have bacon for breakfast every morning, load your salads up with several sources of fat or eat endless amounts of cheese.
Be smart about your fats. Buy the best you can afford and savour it once or twice a week, instead of eating cheaper sources daily. When it comes to animal produce, organic is always preferable. Enjoy a good mix of fats because different types have different health benefits. And, as always, variety is key, so choose different fat sources for each meal.
Fat really does enhance the flavour and hence our enjoyment of food, but remember that fat, like everything else, should be eaten mindfully and with grace."
Source: Amelia Freer. Cook. Nourish. Glow.
Unsaturated Fats.
These have been shown to help heart health. There are two types:
- Monounsaturated: Found in olives, nuts, avocados and seeds.
- Polyunsaturated: found in sunflower and flaxseed oils, walnuts and fish.
Friendly Fats
Saturated Fats
These are found mostly in animal products, such as meat, cheese and butter. Certain meats like chicken and fish, contain less saturated fat than others, like lamb or beef. Saturated fat is also found in coconut oil. And of course it's also found in processed foods like cakes, ice cream, biscuits and takeaway pizza. The key is to get your saturated fats from natural, real foods - because of its rich flavour and taste you'll only need a little in your meal. Avoid it in the form of processed foods, like cakes and cookies.
Fatty Acids.
These are a type of polyunsaturated fat:
- Omega-3: most people have heard of this one, an essential fatty acid that plays a role in brain function and heart health. Good sources include fatty fish, like salmon, mackerel, sardines and Tuna, plus Brazil nuts, walnuts, pumpkin and chia seeds and green vegetables.
- Omega-6: a lesser-known fatty acid, but with just as many health benefits as omega-3. Good sources include nuts, seeds, green leafy vegetables and oils and olive, hempseed and sesame.
- Omega - 9: this is a non-essential fatty acid because the body produces it naturally, but only when it's getting enough omega-3 and omega-6. Omega-9 protects heart health and immunity and is found in avocados, almonds, hazelnuts, pistachios, cashews and olive oil.