While some fats, when over-consumed, can be detrimental to our health, others are essential for our body’s proper functioning.
Small amounts of fat are necessary for:
- Energy production
- Hormone production
- Absorption of fat-soluble vitamins, such as A, D and E
- Insulation and temperature regulation
However, it is important that we consume the right amount of the correct fats to prevent detrimental impacts to our health. Read on as we compare the different types of fats and their impact on our health, as well as outline where they can be found in our diets.
Unsaturated Fats
Unsaturated fats are considered "healthy" fats. They are divided into two primary categories: monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
1. Monounsaturated Fats
Consuming moderate amounts of MUFAs is associated with a reduced prevalence of heart disease and weight maintenance, helping to lower the "bad" cholesterol in the body. They primarily come from plant sources but can also be found in red meats and dairy products along with saturated fats. Healthy sources include plant oils, such as olive oil, as well as avocados, pumpkin seeds, and cashews.
2. Polyunsaturated Fats
Two important PUFAs you may have heard of are omega-3 and omega-6 fatty acids.
- Omega-3 Fatty Acids: Foods high in omega-3s are beneficial for cardiovascular health, managing cholesterol levels, and reducing blood pressure. Sources include oily fish such as salmon, mackerel, and sardines, as well as nuts and seeds, particularly chia and flax seeds.
- Omega-6 Fatty Acids: Omega-6 is also essential for many bodily functions, primarily for energy provision. Sources include eggs, vegetable oils, as well as nuts and seeds.
Saturated Fats
Saturated fats are typically solid at room temperature. These fats are considered unhealthy and should be consumed in moderation; however, they tend to be present in high quantities in our typical Western diets. Sources include fatty meats, butter, cheese, coconut oil, and confectionery.
Overconsumption of foods high in saturated fats can lead to an increase in overall cholesterol levels – increasing both “good” and “bad” cholesterol. This leads to an increased risk of heart disease, stroke, and other chronic conditions like type 2 diabetes. There is also some evidence suggesting an association between saturated fat intake and certain cancers, like breast, colon and testicular.
In the UK, food products are prohibited from containing more than 2 grams of trans fats per 100 grams. This regulation has significantly reduced trans fat intake across the country, improving public health by lowering the risk of heart disease and other health issues.
Trans Fats
Trans fats are considered the worst fats for our health. They increase "bad" cholesterol and decrease "good" cholesterol, promoting risk of heart disease and other chronic conditions, including many types of cancer. They have also been strongly associated with inflammatory diseases, such as metabolic disorders, type 2 diabetes, and arthritis.
Trans fats are naturally present in small amounts in meat and dairy products, but they primarily come from plant oils that have been chemically altered, known as partially hydrogenated oils. These are commonly found in ultra-processed food products, such as fast food and commercial baked goods like pastries, biscuits, and cakes.
Recommendations
Although there is a lot of conflicting information surrounding fat consumption, the overarching message is that we should greatly reduce our intake of saturated fats and replace them with sources of unsaturated fats. Additionally, it is advisable to completely avoid foods high in trans fatty acids.
Here are a few suggestions for reducing your intake of unhealthy fats:
- Read Food Labels
Food labels display whether a product is high (red), medium (amber), or low (green) in fat, saturated fats, sugars, and salt. This is an easy, visual way to assess how healthy the product you’re choosing is. The daily Reference Intake (RI) for total fat is 95g for men and 70g for women, with a limit of 30g for men and 20g for women for saturated fats. Be sure to check the fat content on food labels before purchasing. Note that these values are intended as maximum limits, not targets to be reached.
- Avoid Ultra-Processed Foods
Focus on including more whole or minimally processed foods in your snacks and meals. For more advice and information, check out our ultra-processed foods blog.
- Choose Leaner Cuts of Meat
Opt for meats with a lower fat percentage, or consider leaner sources of protein such as white fish, chicken, or plant-based proteins like pulses, legumes, tofu, etc.
- Grill, Bake, Poach, or Steam Foods Instead of Frying or Roasting
- Opt for 'Low-Fat' or 'Fat-Free' Options
Choosing low-fat or fat-free products can be a good way to reduce fat consumption. However, be aware that these products are not always healthier, as they often contain added sugars, sodium, stabilizers, and other additives to compensate for the loss of flavour or changes in texture and mouthfeel. Be mindful and check the nutritional label for high sugar content and unusual additives.
