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What are fats?

Getting to know dietary fats.

Fats is a macronutrient found in many food sources. Consuming fats is vital to the body’s function, including processes such a brain activity, hormone production, and the body’s absorption of other nutrients from the diet.

We should aim to get one third of our calories from fat. The fat we eat is broken down into triglycerides that travel in the blood to whatever they will be used or stored.

There are two main types of dietary fats: saturated and unsaturated fats. Unsaturated fats either monounsaturated or polyunsaturated. Most foods containing fat naturally contain a mixture of different types of fats, so it’s difficult to exclude one type in favour of another. However, we should aim to cut down on saturated fats and opt for more monounsaturated and polyunsaturated fats.

Avoid the artificial additive trans fat due to its links to inflammation, unhealthy cholesterol levels, impaired artery function and insulin resistance.

Monounsaturated fats:

Are linked to several health benefits, including a reduced risk of serious diseases such as heart disease and diabetes. Excellent sources of this healthy fat are avocados, nuts, seeds, rapeseed oil, fish oils and nut oils.

 

 

Polyunsaturated fats:

Are found in sunflower and vegetable oils including safflower, sunflower and corn oils. Omega-3 and omega-6 are polyunsaturated fats too, with omega-3 playing a crucial role in the production of hormones in the immune system, blood clotting and cellular growth.

We need to consider increasing our intake of omega-3 fats, and eaten in small quantities in foods such as oily fish, flaxseed or walnuts.

Saturated fats:

These come mainly from animal sources such as milk, cheese and fatty meats. While saturated fat plays a part in nutrition, too much in the diet is linked to heart disease. No more than 11% or our total intake of calories should come from saturated fats.

Remember to follow and share #dinewithdaz

Lambert. R (2021), The Science of Nutrition.  Great Britain Penguin Random House

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