Fundamentals of Fats

Posted on Friday, February 10th, 2023

 

Fat is an essential part of a well-balanced diet and supports everyday function. Fat is used by the body for hormone production, cell growth, protection of the organs, and maintenance of body temperature.

Additionally, fat is needed to absorb fat-soluble vitamins (Vitamins A, D, E, K) and increases satiety, which supports sustainable energy throughout the day

Types of Fat:

Saturated: This fat is found primarily in animal-based products. This fat has the potential to influence cholesterol levels by causing the body to produce more LDL (unwanted) cholesterol, which can form plaque in the arteries. This can increase one’s risk for heart disease and stroke.

Ex. Butter, Lard, Cheese, Ghee, Bacon, Cured meats, Dairy products, Coconut oil

Unsaturated: This fat is found primarily in plant-based products. This fat increases the level of HDL (helpful) cholesterol in the blood. HDL pairs with LDL in the blood and transports it to the liver where it is broken down and discarded from the body. Unsaturated fats increase the HDL in the body and reduce LDL (unwanted) cholesterol.

Ex. Olive oil, Avocado, Canola oil, Seeds, Nuts, Vegetable oil

Trans Fat: This is an artificially created fat – it is typically when vegetable oil is processed to stay solid at room temperature, which extends its shelf life. They also can increase one’s risk of heart attack, stroke, and type II diabetes.

Luckily, trans fat has been banned for use in Canada – if travelling or living abroad, make sure to check the nutrition fact label for trans-fat content and when possible, avoid food containing this type of fat.

Studies show that when one reduces their saturated fat and increases their unsaturated fat intake (both things need to occur for the benefit)– the HDL (helpful) cholesterol levels increase, which helps to reduce LDL (unwanted) cholesterol levels.

Some examples of swaps include sautéing vegetables and meat in olive oil or pan-frying items with canola oil versus butter.

Moderation is key with fat – Make sure to enjoy the foods you prefer while making fat swaps to keep your saturated fat intake below 10% of the total calories consumed per day.

 

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**


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