Fat Facts
“Fat (9kcal per gram) contains more than twice the calories in carbohydrate (~4kcal per gram) or protein (~4kcal per gram)”, explains dietitian Tony Hirving.
“Fat gives food the moistness that makes so many foods so enjoyable to eat e.g. chocolate, cheese, and mayonnaise”, he adds.
“As many know, excess calories (from any type of food) in your diet will be turned into body fat. Fat is stored in various sites (abdomen, arms, legs) around the body. It will remain there until it’s required to make up any deficits in your calorie intake. So eat fewer calories than you need and your body will start using up its fat stores”.
“Cutting out fatty foods is a good way to lower your calorie intake. However, skipping meals or excluding carbohydrate from your meals can make it difficult for the body to maintain the blood glucose level that contributes to appetite control.
This is when you’ll experience craving for ‘sweet’ foods, many of which are high in fat e.g. chocolate, cake. This will happen more when the body is battling to maintain its blood sugar level”.
Fat and Diet
“Everyone needs some fat in their diet. Fat in the diet is important for helping the body absorb the fat-soluble vitamins (A, D, E and K) essential for good health.
“There are many different types of fat (or fatty acids), but they all fit into one of 3 broad categories: saturated (e.g. lard), polyunsaturated (e.g. sunflower seed oil) and monounsaturated (e.g. olive oil). Many foods contain a mixture of the 3 different categories of fat”.
Types of Fat
“There are two types of unsaturated fats that the body is unable to make, which are essential for health; they must therefore be obtained from food – these are omega-3 fats (e.g. as found in fish oil) and omega-6 fats (e.g. as found in flaxseed oil)”
“Omega-3 fats can help reduce the risk of blood clotting, and make arteries more ‘elastic’, helping reduce the risk of heart disease. There is some evidence that omega-3 may help lessen the pain associated with osteoarthritis and help maintain joint suppleness”.
Tony adds one more important point about fat and cholesterol.
“The liver makes cholesterol from saturated fat – cutting down saturated fat intake can help reduce raised cholesterol levels. Monounsaturated and polyunsaturated fats help to reduce cholesterol, but they are still as high in calories as saturated fats”.
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