The low down on fats

Since the 80s fats found in foods have been demonised, with suggestions that they cause heart disease and obesity…but Ill let you into a little secret, its not the fats that are to blame, in fact fats can be extremely beneficial for your health!

So step away from the low fat products and take a read!

Did you know that our brain is almost 60 percent fat. Fatty acids are among the most crucial molecules that determine your brain's integrity and ability to perform. We also know that every cell in our body is surrounded by a lipid (fat) membrane (as well as protein),  Without a cell membrane there would be nothing to contain the contents of each cell.

It involves a balance of both saturated, and unsaturated fats to compose, and properly maintain, the structure of phospholipids, the main component of cell membranes, which we get from our food. Processed fats also play a big role in cell membrane function although, they play a negative role on cell membranes.

Fat intake and healthy fats are essential for hormone production and maintenance of proper hormone function as certain fats, such as those found in Omega-3 fat sources, will aid in the rebuilding of cells and stabilization of hormones.

Fat can also be broken down to help with brain function, as fatty acids can be broken down and converted into glucose through a process called gluconeogenesis. As glucose is the brain's preferential source of energy, there are many mechanisms in place to keep our blood glucose levels stable, by using ketones instead.

Eating healthy fats may help reduce insulin resistance and levels of the stress hormone cortisol

So what are classed as healthy fats and a non-heathy fats

Lets start with the unhealthy although for many people, these are often the fats we consume on a regular basis…

Vegetable oils, seed oils, rapeseed oil, they are all fats that primarily drive inflammation and increase risks of heart disease, obesity and even some cancers.

The unsaturated fats found in vegetable oils, known as polyunsatured fats, when they're heated, they oxidise which makes them more dangerous to body tissues and can trigger inflammation. This is a known risk factor for making blood-vessel plaques unstable enough to cause cardiovascular disease.

In addition to their use in cooking and baking, they’re found in processed foods, including salad dressings, margarine, mayonnaise, and cookies.

These are extracted from plants using either a chemical solvent or oil mill. Then they are often purified, refined, and sometimes chemically altered.

Although they are named vegetable oils, they are not actually made from vegetables, infact they are chemically extracted from seeds, corn, rapeseed.

The problem with polyunsaturated fats is that all these double bonds make them susceptible to oxidation. The fatty acids react with oxygen in the atmosphere and start deteriorating.

The fat you eat isn’t only stored as fat tissue or burned for energy , it’s also incorporated into every cell membrane.

If you are consuming a lot of polyunsaturated fatty acids in your diet through cooking with vegetable oils, eating refined foods and processed foods, your cell membranes are more sensitive to oxidation.

This means you have a very high level of fragile fatty acids that can easily be degraded to form harmful compounds within the body resulting in oxidative stress, increase in cancer, inflammation and increase in heart disease.

What are Trans Fats

Trans fats are a type of unsaturated fat that has been hydrogenated.

Food producers use hydrogenation to harden vegetable oils, making them solid like butter at room temperature.

Vegetable oils found in margarine are commonly hydrogenated and full of trans fats.

Studies have shown that a high intake of trans fats is associated with diseases such as heart disease, obesity, cancer, and diabetes. Many studies have shown that Trans fats actually drives insulin resistance and type 2 diabetes. Trans fats increase inflammatory markers when replacing other nutrients in the diet

If a product lists hydrogenated oil as an ingredient, it likely contains trans fats. These should be avoided.

Where do we find trans fats…Cakes, margarines, biscuits, crisps, breads, brugers, pizzas, sauces and most processed foods.

So lets look at the good guys…

Omega 3 fatty acids is known for their amazing health benefits, in fact they are the unsung heroes for our health.

Omega 3 fatty acids in the form of EPA and DHA play a major role in cognitive function, gut health, skin health, reducing inflammation, hormone balancing, liver support and heart health.

Oily fish such as salmon, sardine, maceral, herring are all loaded with essential omega 3 fatty acids and their consumption may enhance cognitive function, help regulate blood sugar levels, and decrease heart disease risk.

EPA & DHA Omega 3 fats are anti-inflammatory and can help reduce inflammation associated with high stress, as well as improving gut integrity, cell integrity, brain cognition function.

So what other fats are essential for our health

Think avocado, eggs, nuts and seeds, extra virgin olive oil and olives.

Healthy fats can help to maintain gut integrity, they are also essential for brain health, hormone balancing, blood sugar balancing liver support and gut health, they also help to support the absorption of nutrients from foods, particularly fat soluble vitamins such as Vitamin A, C, E and K.

Adding healthy fats to your meals aids absorption of other fat soluble nutrients, so adding them to salads, breakfast, wraps, pasta dishes, nourish bowls is a great way to enhance nutrient absorption.

Eggs are extremely nutrient dense, in fact they contain a variety of vitamins and minerals including choline, which is nutrient needed for the brain.

Avocados are also among the best sources of potassium in the diet, but they are also high in fibre and antioxidants

Nuts and seeds are incredibly nutritious containing healthy fats, vitamin E, magnesium, zinc, fibre and omega 3. Studies have even shown that people who eat nuts regularly tend to be healthier and have a lower risk of many diseases, including obesity, heart disease, and type 2 diabetes. But try and opt for the unsalted and natural nuts rather than the sugary ones.

Extra Virgin olive oil is one of my favourites for healthy fats, Its loaded with polyphenols that helps to support and reduce oxidative stress within the body, it protects LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting and contains oleic acid, a fatty acid that has powerful anti-inflammatory properties. Studies have also shown that it can reduce beta-amyloid plaques from developing and even removing in conditions such as alzheimers. Try and opt for unfiltered and cold pressed varieties. Please also be aware that many olive oils are mixed with vegetable and seed oils so always opt for good quality olive oils and extra virgin olive oils.

Although there is mixed opinions on coconut oil, It can still be included into the diet in moderation. Coconut oil contains medium-chain triglycerides (MCTs), and some evidence shows that consuming MCTs may increase the number of calories your body burns.

They are particularly beneficial in workouts and endurance. Eating long-chain triglycerides (LCTs), the fat molecules are transported through your blood to tissues that need them, such as muscle or fat tissue but medium chain triglycerides (MCTs) go straight to your liver and become a rapid energy supply in much the same way as carbs.

Some MCTs you consume can be broken down in a process that produces molecules called ketones. Ketones can actually help to reduce appetite by either acting directly on the brain’s chemical messengers or altering the levels of hunger-inducing hormones, such as ghrelin.

Coconut oil also contains antioxidants and caprylic acid that can help to support gut health and reduce inflammation.

One of the most studied and healthiest diets in the world is the Mediterranean diet which includes colourful vegetables and fruit, wholegrains, oily fish, plenty of healthy fats including that wonderful extra virgin olive oil (get drizzling) and good quality protein sources.

The take home is to not avoid fats, as they are essential for our health but instead opt for the healthy fats that will benefit your health, support brain function, gut health and hormonal balance.