Fat facts — Some fats are healthier than others

There is no doubt that our bodies require fat, but did you know that some fats are healthier than others?

Most adults in the West typically eat too much of the unhealthy types of fat. All fats have different characteristics, so it is important to try to choose foods that contain the better variety, and cut down on those that could cause our bodies harm.

Choose food containing healthier monounsaturated and polyunsaturated fats over unhealthy saturated and trans fats. Photo: Barkatali Kerai (photography), Shiraz Allibhai (montage)

What do fats do?

Fats play an important role in proper growth and development, and they keep you healthy in different ways. Fat cells help insulate your body to help keep you warm and protect your organs. Fats also help the body absorb and move vitamins A, D, E, and K through the body. They are required for important hormones and help to maintain healthy skin and hair.

Some, like omega-3 fats – which help in brain development, controlling inflammation and blood clotting – are considered essential for the body. They cannot be made by the body and must be sourced from certain types of foods.

However, when most people consume foods that contain fats, it isn't for the health benefits. Most of us just know that fat provides taste to foods and helps us feel full and satisfied.

Fat is also a source of energy, providing 9 Calories per gram, more than twice the number of 4 Calories per gram that you get from carbohydrates or protein. That is why foods that are high in fat are often called “fattening”.

All the extra energy that our body does not use immediately is stored as fat cells. When we ingest too much fat in our body, the imbalance can result in negative consequences for our heart and general health.

Two types of fat

Balancing what we eat – especially the types of fats we eat – can help us live healthier lives. The most common fats found in food can be divided into two categories: “unhealthy fats” such as saturated and trans-fat and “better fats” such as monounsaturated and polyunsaturated fats.

Saturated fats

Saturated fats come mainly from animal products, such as fatty beef, lamb, poultry skin, cream, butter, whole milk dairy products, and ghee. Palm, palm kernel and coconut oil/milk are also sources of saturated fat, which are solid at room temperature.

Eating too many foods that contain high levels of saturated fats can raise blood cholesterol levels, which contributes to an increased risk of heart disease, diabetes and other health problems. The American Heart Association suggests that adults should limit their saturated fat intake to no more than 15 grams per day. In the United Kingdom, men are advised to keep to a maximum of 30 grams of saturated fat per day, and the figure for women is 20 grams.

For more tips on choosing less saturated fats, see Eat less saturated fat or try recipes that show a green light for saturated fat.

Trans fats

Trans fats have been in the news a lot in the past few years. They are created in an industrial process that involves adding extra hydrogen to vegetable oils to harden them at room temperature. Research has found that trans fats may be among the most harmful to our bodies.

Trans fats are found in “partially hydrogenated oils”, which are used in the creation of baked products like doughnuts, biscuits, pastries, and muffins. Fried, processed foods such as chicken fingers, fried fish, chips and crisps, as well as snack foods like microwave popcorn and crackers are also sources of trans fats.

The American Heart Association, together with other organisations, suggests adults should not eat more than 2–5 grams (between ½–1 teaspoon) of trans fat per day. In some countries manufacturers have taken steps to reduce the amount of trans fats in their products – especially in spreads. However, it is still important to read the labels, as many processed foods contain trans fats.

Also beware that not all foods labelled “Trans Fat Free” are a good choice, as they still may still be high in other fats or contain an elevated level of calories due to sugar. When choosing stick margarines and vegetable shortenings try selecting “non-hydrogenated” products.

For more information on reading labels, check out Nutrition labels demystified.

Monounsaturated and polyunsaturated: The better fats

Nuts, seeds and avocados are also a great source of monounsaturated fats. Although these are healthier, remember that they are still fats, so consume them in moderation. Limit your intake of nuts to ¼ cup (one small handful) a day, or have two teaspoons of low sugar peanut butter. Nuts also contain polyunsaturated fats, which are essential fats that our bodies need to stay healthy.

Oily fish like salmon, tuna, trout, herring and mackerel are an important source of omega-3 (DHA and EPA), another essential polyunsaturated fat. Aim to include a 140g portion of oily fish in your weekly diet.

When cooking with oil, choose healthier varieties such as corn, sunflower, rapeseed (canola) and soybean oils. Like solid fats, these oils contain 9 Calories per gram, but each carries a unique flavour and contains healthier fats rather than harmful animal-based saturated fats.

Choosing fats wisely

Fats play an important part in helping to keep us healthy, and also help flavour our foods. Keep these healthy tips in mind when choosing your fats:

• Choose from among the healthier cooking oils, but be sure to measure out the quantity using a teaspoon or tablespoon rather than simply pouring it into the pan. Also, limit your use of butter and harder fats.
• Try out the recipes in the Nutrition Centre because they all use measured amounts of fats and oils – this could help you develop a measuring habit!
• Take the time to eat and savour every bite, remembering that when it comes to fats, it is quality rather than quantity that makes the real difference in taste!