A brief talk about FAT

blackburn

#1

A very quick overview of dietary fat. I’m just going to cover the two main types we’ve probably heard of - saturated and unsaturated.

Fat is the richest source of dietary energy available, so has the potential to readily contribute to weight gain *(1g of fat = 9kcal vs carbs and protein which = 4kcal/g). Something most people are surprised to hear is that it doesn’t matter if the source of fat is saturated or unsaturated - it still contains the same amount of energy/calories gram for gram!!

Saturated Fat

  • Meats, mainly red meat
  • Butter and lard
  • Dairy
  • (therefore products such as cakes, biscuits, crisps, creams, pastries etc all contain high amounts of saturated fat).
  • Oils include coconut oil and palm oil.

Solid at room temperature

Can lead to heart health issues if consumed too much in the diet. No more than 35% of our daily energy/calorie intake should come from fat, of which only **11% should be from saturated fat.
image

Unsaturated Fat

  • Oily fish
  • Nuts/seeds and nut butters (without palm oil)
  • Avocados
  • Oils such as rapeseed oil and olive oil.

Liquid at room temperature

Good for heart health as they increase ‘good’ levels of cholesterol (HDL). This works by the HDL ‘assisting’ the transfer of ‘bad’ cholesterol (LDL) to the liver where it is broken down and removed from the body.|image