FAT IS NOT A FOE

Dietary fat is one of the three primary macronutrients (along with carbohydrates and protein) that provide energy and essential nutrients for the body. While dietary fat is essential for health, the type and amount of fat consumed matter. A balanced diet that includes a mix of healthy fats, while limiting unhealthy processed fats, is crucial for overall well-being. The right macronutrient ratio will vary for each individual, even day to day for each individual, based on a number of factors, including but not limited to activity level, stress level, digestive function, genetics and health goals. A general recommended starting point is to obtain 28-58% of daily calories from fat sources and fine-tuning the percentage from there.

ROLES:

• essential for cell function and to build cell membranes

• supports hormone production which is vital for reproductive health and metabolism

• help to absorb vitamins A, D, E and K because they are fat-soluble vitamins, meaning they cannot be absorbed without consuming fat

• provide a dense source energy because they are stable, easily stored, and can be quickly used when needed (especially during periods of fasting)

• supports brain health and cognitive function

• boost immune function

• improve lipid profile, can increase HDL (“good”) cholesterol which is associated with lower risk of heart disease

• increases satiety and helps to feel full which can help with healthy weight management

• helps to regulate the speed at which we digest food

TYPES:

There are three degrees of saturation of fats. Saturation: refers to whether or not the carbon atoms in each fat molecule are attached to hydrogen atoms or attached to other carbon atoms with double bonds.

• Saturated: the most stable class of fats due to the lack of double bonds

  • typically solid at room temperature

  • does not go rancid easily

  • safest choice for cooking due to the smoke high point, which decreases likelihood of oxidation

• Monounsaturated: less stable since the have one (mono) double bond

  • tend to be liquid at room temperature

  • safe for low temperature cooking, but should be avoided if using higher heat

  • need to be stored in dark containers to prevent from going rancid

• Polyunsaturated: very unstable since they have two (poly) double bonds

  • highly reactive to light, heat and oxygen and quickest to go rancid

  • they should not be used for cooking and are best consumed raw

  • these are ESSENTIAL fatty acids as they cannot be produced in the body and must be obtained from food

    • the two sub-classes of polyunsaturated fats are Omega 3s and Omega 6s

    • all other types of fat needed by the body can be made from these two sources

    • should be consumed in an ideal ratio of between 1 to 1 (Omega 3 to Omega 6) and 1 to 4 (today most people consume in a 1 to 20 ratio)

SOURCES:

• Saturated:

  • animal products (opt for grass fed) - butter, tallow, full fat yogurt, eggs, cheese

  • tropical oils - coconut oil, cocoa butter

• Monounsaturated:

  • plant oils like olive and avocado

  • avocados (which also have fiber, vitamins and minerals)

  • nuts and seeds and nut/seed butters

• Polyunsaturated:

  • Omega 3

    • fatty fish like salmon, mackerel, anchovies, sardines, herring

    • flaxseeds (ground is easiest for digestion, easily add to smoothies)

    • algal oil is a plant based Omega 3 supplement that can be helpful for vegetarians

  • Omega 6

    • nuts: walnuts, almonds, cashews

    • seeds: sunflower, pumpkin, sesame, hemp

    • grapeseed oil

  • avoid/eliminate low quality and processed sources like refined vegetable oils and grain fed animal products

References:

Nutritional Therapy Association. (2021). Basics of Nutrition. Nutritional Therapy Association.