Is Fat Really As Bad For You As Experts Say?
At nine calories per gram, fat is the most condensed form of energy you can eat and is stored in the body in abundance. Even a lean human being has enough fat to supply sufficient energy to run over five marathons. It is such a vital source of energy that the body is keen to store it just in case it is needed in times of starvation.
Fat is the body’s preferred fuel source in activities of low intensity such as sitting, sleeping, walking slowly etc. As long as the need for instant energy is not necessary, fat is used to provide the majority of energy, with a little help from protein and carbohydrate.
Unfortunately, as energy requirements increase for activities such as running, cycling, gym work the ratio alters from fat being the main energy provider, to the more easily utilized energy source of carbohydrate.
Good fat and Bad Fat
Not all fat is the same. Despite the bad press that fatty foods receive, certain types of fat are in fact vital for good health and must therefore be included in our diet. Believe it or not fat does have a number of health benefits. For example, without fat we would be unable to store and utilise the fat soluble vitamins A, D, E, F and K which are essential for everyday bodily functions such as vision, calcium absorption and blood clotting.
The different types of fat that we eat come under two categories – Saturated fat and Unsaturated fat (Mono and Polyunsaturated).
Saturated Fat
Saturated fat is bad fat and the type of fat that dominates a western diet. It is found in all animal products and is easily identifiable as it is solid at room temperature. Although it helps to keep us insulated and is necessary to provide protection for our vital organs, it is generally acknowledged that a diet high in saturated fat leads to obesity, heart disease and hundreds of thousands of premature deaths every year.
Although avoiding saturated fat completely is virtually impossible, it is important to try to minimise the amount you eat. Put simply, consuming excess saturated fat leads to an increase in total body fat, making you heavier and increasing your chances of high cholesterol, high blood pressure and heart disease.
Tips to avoid eating excess saturated fat.
- Trim off any excess fat on meat products such as lamb, pork and beef steaks
- Avoid eating the skin on poultry and game products
- Limit red meat consumption to a maximum of twice a week
- Avoid as far as possible high fat meat, fried and dairy products such as sausages, bacon, burgers, cheese, French fries, mayonnaise, butter cream and ice cream.
- Drain away excess fat from cooked meats such as minced beef.
- Avoid all fast food restaurants.
- Instead of frying foods, try grilling them instead.
Monounsaturated Fat
Monounsaturated fats are in products such as olive, nuts, seeds and avocados and are acceptable to consume in small quantities. Olive oil is perhaps the best known type of monounsaturated fat and it’s health benefits are widely accepted, due to it’s positive effect on cholesterol. Monounsaturated fats have the ability to help to lower the bad form of cholesterol (LDL) providing major health benefits to everyone. Cold pressed extra virgin olive oil drizzled over a salad is not only delicious but incredibly good for you. Don't go mad though - its still fat!
Polyunsaturated fats
Polyunsaturated fats are slightly more complicated, but they provide us with a number of health benefits. Polyunsaturated fats provide us with two types of essential fatty acids, which cannot be made by the body and must therefore be provided in the diet.
The essential fatty acids of Omega 3 (fish oils and flax/ linseed) and Omega 6 (vegetable oil) should certainly feature in the diet of a runner due to their ability to produce “hormone like” substances known as prostaglandins. It is production of prostaglandins that provide the body with a number of essential physiological functions. The main functions of prostaglandins are to:
- Regulate the release of insulin
- Regulate moods
- Regulate cholesterol levels
- Help reduce inflammation
- Help the immune system from over reacting
- Maintain water balance
- Regulate Metabolism
The function of prostaglandins is complex but as can be seen from the list, many roles that prostaglandins play in the body are essential to us to if we are to lead a normal healthy life.
Key Points about fat in the diet
- Try to limit your intake of saturated fat in your diet.
- Eat oily fish such as salmon, herring or mackerel twice a week.
- Consume olive oil from the bottle, rather than frying foods in it.
- Supplement your diet with pre-prepared essential oil products. Always seek professional advice however beforehand.
- Get in the habit of reading food labels to see if a food has a high fat content.
- Try to consume no more than 100g of fat a day. You should ideally be aiming for 70g.