No doubt we’ve heard it all – good fats, bad fats – so it’s no wonder we get confused with what’s what. We know we have to lower our fat content but what fat content do we decrease?
As someone with fatty liver disease, my body stores fat really easily in my liver. For me, it’s essential I cut out my saturated fats, to limit complications.
We need fat because it helps our bodies to absorb fat soluble vitamins A, D and E. It’s essential to any balanced diet. However, any fat that isn’t turned into energy, stores as body fat. Likewise with any unused carbs or proteins. Hence why being in a calorie deficit is essential for successful weight loss and why hitting macros is important. It’s chemistry.
Saturated fat – eating too much of these fats can raise your LDL cholesterol in your blood and increase your risk of heart disease and stroke. They can be found in fatty meats, dairy and coconut oil.
Trans fats – these ones also raise cholesterol levels in the blood but while we can eat 20-30g a day of unsaturated fats, we should only eat 5g of trans fats. These are found in dairy and meat.
Monounsaturated fats – these help your heart by maintaining levels of good cholesterol and reduce it in your blood. Found in EVOO, avocado and nuts.
Polyunsaturated fats – helps to lower bad cholesterol in your blood. They’re known as omega 3 and omega 6. Can be found in vegetable oil and oily fish. Your body can’t make these fats so you need to consume them.
LOW FAT FOOD LABELS
For food to have this label, they need 30% less fat than a similar product. If the food is normally fatty but has this label, it might still be high in fat. These foods might not be lower in calories because the fat content is usually replaced with sugar. Always read the nutrition panel!!!