Healthy fats and your wellbeing
For many years, fat was thought to be the villain of the diet. But we now understand that there are different types of fat – and healthy fats are critical for long-term wellbeing.
So why are healthy fats so important, and which are your best picks? Here’s what you need to know about including the right type of fat in your diet.
What are dietary fats?
Dietary fat (which is different to body fat) is one of the key macronutrients within the human diet. They are made up of a compound called glycerol, which is linked to 3 fatty acids. You may also hear them referred to as ‘lipids’.
When it comes to fats, there are a few different types, including:
Polyunsaturated fats – liquid at room temperature
Monounsaturated fats – liquid at room temperature, but solid once chilled
Saturated fats – solid at room temperature
Trans-fats – a type of fat that is created when a monounsaturated or polyunsaturated fat is changed so it is solid at room temperature (think margarine). This can occur naturally in small amounts, but is far more common and abundant in highly processed foods
Keep in mind that most foods will have a combination of different fat types within them.
Some also contain essential fatty acids, which are compounds found in certain fats that the human body can’t produce. As a result, we need to consume them through the diet to reap the benefits of these acids. The one you most likely know of is omega-3 fatty acids.
What do healthy fats do in the body?
As one of the essential macronutrients, there are a lot of roles that fats (particularly healthy fats) play! Some of the most important mechanisms include:
Acting as a key source of energy for the body
Forming cell membranes and supporting cell function
Absorption of fat-soluble nutrients including vitamins A, D, E, K and certain antioxidants
Brain function and development
Production of hormones
Balancing inflammation within the body
Supporting healthy blood sugar levels
Reducing risk of chronic disease including heart disease
Improving the health of skin and hair
Doesn’t fat make you gain weight?
The diet culture of the 80s and 90s certainly did a good job of convincing many people this is the case! But although fat is a dense source of energy (calories) for the body, it is not that simple.
Can highly processed trans-fats contribute to weight gain? Absolutely. But for the average person, consuming healthy fats within a balanced diet will not lead to weight gain. In fact, it can support healthy weight maintenance by helping you to feel fuller and keeping your blood sugar level steady after meals.
So don’t feel like you have to skimp on fat if you’re looking to keep your weight in a healthy range.
Your best sources of healthy fats
Now that we’ve talked about why healthy fats are so important, which ones should you be reaching for? Here are some of my top picks when it comes to healthy fats in the diet:
Olive oil
Avocado and avocado oil
Nuts and seeds
Nut and seed butters such as tahini
Fatty fish and seafood
Coconut and coconut oil
Organic butter/ghee
To put it simply – if it comes from a wholefood or minimally processed, it’s likely to be a healthy fat source. But if it is highly processed, it’s likely to contain trans-fats and have negative consequences for your health.