So I thought it's about time I write something to debunk the myths about this much-maligned nutrient.
Our body needs fats to be healthy. Fats provides insulation for our bodies. It protects our internal organs, keeps our hair and skin healthy, and helps our bodies absorb fat-soluble vitamins A, D, E and K.
Our cell membranes are made up of fats and proteins, and it is the fats that allow the selective transport of substances in and out of the cell. Fats are also essential components of hormones and hormone-like substances such as protaglandins that regulate many body functions.
Fats are actually a more efficient energy source per gram compared to carbohydrates and proteins. We burn carbohydrates within the first 20 minutes when we're exercising, and after that we rely on fats to continue fueling our bodies.
So how do we ensure that our bodies get the fats it needs to be healthy? While at the same time preventing cholesterol build-up and obesity?
(1) Whole foods and free range meats. Whole foods contain the right balance of nutrients to help you digest and absorb only the nutrients that you need. Free range chicken is a good example. Chicken skin is actually mainly made up of monounsaturated fats in the form of oleic acid. Oleic acid, also found in olive oil, is known for beneficial effects on cholesterol. While chicken skin does contain unsaturated fats but you do need some of that, too.
Whole foods are naturally low in fats, such as whole grains, vegetables, and fruits. They also contain plenty of soluble fiber that can help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.
It's not just what you eat but how you prepare and cook your food that makes a huge difference on how much nutrients are left when you consume it. For example, olive oil breaks down at high temperatures so I would only use it in salad dressings and low temperature cooking. Coating chicken with flour before frying also increases the amount of fat that it retains when cooked.
(2) The optimum amount of different fats that your body needs. We all know that there are different types of fats: fatty acids, monounsaturated, polyunsaturated, saturated, and trans-fatty acids. This article rates them from best to worst and provides a traffic light guide on what and how much to eat. I find this type of guide very useful as it is not overly prescriptive.
As a guide, healthy adults should consume a maximum of 30% of calories from fats, with around 10% from "Yellow Light fats".
**Remember that what "optimum" means depends on many factors, such as how much physical activity you do, if you're recovering from an illness, or the season of the year. If you need help figuring this out, drop me a note :)
