The Big Fat Surprise!

Fat has always been a topic of hot discussion. Once dubbed the devil of all nutrients, its reputation has gone full circle with more and more people adopting high-fat diets. Read on to get your fat facts right!

At a Glance:

• Fat is an Essential Nutrient
• High Fat Diets can Prevent Disease
• Healthy Fats can Support Weight Loss
• Dietary Fat Provides a Whole Host of Health Benefits

Forgetting Fat's Bad Reputation

In the 1950s a huge study found a link between high-fat diets, high cholesterol and increased risk of heart disease. From then, the low-fat approach was pushed for the general population. Fast-forward ten years and the obesity epidemic was growing — reanalysis of that study has since shown that sugar, not fat, was the key correlation with heart disease.

We Need Fat!

Fat is a Macronutrient — the body needs it in large amounts. Fat makes up around 60% of your brain, and the fatty acids needed to maintain this can't be made in the body, so must come from diet. Fat is a major source of energy (9kcal per 1g), absorbs vitamins A, D, E and K, and provides structure in cell membranes.

Not All Fats Are Equal

Fats can be saturated, monounsaturated or polyunsaturated. Some are beneficial; others to avoid:

Healthy fats to include: Omega-3 fatty acids (found in fatty fish, nuts, seeds, grass-fed meat); Oleic acid (olive oil, meat, avocados); Saturated fats from natural sources (grass-fed meat, full-fat dairy, coconuts, dark chocolate) — recent research shows no link between natural saturated fats and heart disease.

Fats to avoid: Trans fats added to processed baked goods and margarine; Omega-6 fatty acids from refined vegetable oils, mayonnaise and processed foods.

Calories Are Not the Enemy

If you're eating real, minimally processed food, you don't have to worry about counting fat grams. Choose foods where fat occurs naturally — meat, cheese, dairy, eggs, nuts, seeds and plants — and avoid foods where fat is artificially added during manufacturing.

Fat isn't the devil it was once made out to be. Knowing which fats to include and which to avoid is the key to enjoying their many health benefits.