Fat gets a terrible reputation! We intrinsically think fat is bad for us, because we know that being overweight is linked to many health concerns. If having excess body fat is unhealthy, why would we want to eat it and how could it possibly be part of a healthy diet? It’s time to shed some light on the truth behind fat.

In the 1980s, low fat diets were introduced as a way for you to lose weight and improve your health. It was thought that fat made you fat and high cholesterol was caused by eating too much cholesterol. As a result, many low-fat diets and products were created and recommended by health professionals and public health agencies. The general recommendation was to reduce fat intake to no more than 30% of your daily calorie intake.

Low-fat products that are marketed as “diet” or “light” still draw the attention of many consumers who think they are making a healthy choice. These products may actually do more harm than good though. They are typically full of sugar, salt and artificial flavouring which can all have negative health impacts. One of the main jobs of fat in our diet is to give flavour to our food. It gives our brain the signal that something tastes good and this is because we need fat in our diet to survive.

Why do we need fat?

Fat has many important jobs in our bodies. It helps control body temperature, absorb fat-soluble vitamins, create hormones, produce energy, protect our organs and provide the building blocks for our tissues. Our body needs fat to function and so we have evolved to consume fat in our diets. When we remove fat from food, we need to replace it with something else that tastes good in order for us to want to eat it. This is where harmful additives are used to replace the fat our body needs. 

So, fat is good. End of story?

Not exactly. In the past two decades, a great deal of research has been done on the different types of fats and their health implications. Fat is actually made up of many smaller molecules known as fatty acids. The structure of these fatty acids is what determines how they function and how they affect the body.

Saturated fats are solid at room temperature. They are found in fatty meats, lard, full-fat dairy products, coconuts, coconut oil, palm oil and dark chocolate. Saturated fats were once thought to contribute to high cholesterol, but research now shows that may not be such a simple conclusion. Some diets were thought to be healthy because they limited saturated fat intake by reducing the amount of meat and animal products consumed. It may not be what was eliminated that made these diets so healthy, but instead what was added.

Unsaturated fatty acids are liquid at room temperature. There are several different types of unsaturated fatty acids including Omega3, Omega6 and Omega9. Omega 3 fatty acids are anti-inflammatory (1) while Omega 6 fatty acids create inflammation in the body. Most people who eat according to a Western diet have an excess of Omega 6s and not enough Omega 3s (2). This unbalanced ratio has been linked to cardiovascular disease and other inflammatory conditions. Omega6s are typically found in vegetable-based oils that have become easily available with modern agriculture. Soybean, corn, canola, peanut and flaxseed oil all contain high levels of Omega6s and should be avoided when trying to reduce Omega6 consumption. Omega3s have been shown to have positive health impacts and this was the basis for whole foods diets that focused on Omega 3 content, such as the Mediterranean Diet.

Trans fats are found in manufactured products and are not naturally present in our environment. They are created by the hydrogenation of oils which turns liquid oils into solids. This increases the shelf life and flavour profile of foods. They are typically found in shortenings and margarines, crackers, cookies and other packaged foods as well as fried foods. These have been shown to have a negative impact on cardiovascular health. Their consumption has been correlated with heart attack, stroke, heart disease and early death (3). Avoiding packaged and processed foods is the easiest way to avoid trans fats. The more real food you can eat the better!

How can I incorporate good fats into my diet?

Most people know that fish contains lots of Omega3 fatty acids, but fish can also contain heavy metals depending on how they are sourced. The acronym SMASH can help you remember which fish are the best to eat regularly: Salmon, Mackerel, Anchovies, Sardines and Herring. Choosing fish that are naturally smaller will limit the amount of accumulated toxins you consume. Choosing fish that are sustainably caught, wild and not farmed whenever possible is also important.

Nuts and seeds are also high in Omega3 content. Foods like walnuts, chia seeds, flaxseeds, almonds and hemp are great sources of healthy fats and can be easily incorporated into smoothies, granolas, protein bars and trail mixes.

Fruits and vegetables are not typically rich in Omega 3s but the exception to this is avocadoes. Avocadoes are full of healthy fats as well as B vitamins and potassium. They can easily replace processed spreads and sauces like mayonnaise and be incorporated into salads or snacks as well.

Avoiding fat is not the answer. Eating whole foods that naturally contain fat is essential to our overall health and well-being. Choosing a variety of foods allows us to consume many nutrients our body requires, including fats. Choosing foods with high Omega3 content can give your body the fat it needs while decreasing inflammation and preventing chronic disease.