Fats are the secondary fuel for the body when energy from ingested carbohydrates is not immediately available and can be used as long-term energy storage.
Fat in the diet is used by the body to produce steroids,
Fats are also used to carry fat-soluble vitamins (vitamins A, D, E and K)
Fats play an important role in maintaining healthy and flexible cell membranes which make the transport of nutrients into cells more efficient.
Fats are made up of triglycerides containing three different fatty acids each which are responsible for the differences between fats.
Sesame, sunflower and pumpkin seeds are good sources of monounsaturated fatty acids or MUFA.
Health benefits of MUFAs include improving insulin sensitivity and secretion, reducing inflammation, lowering cholesterol and reducing the risk of cardiovascular disease.
Food sources of omega-3 polyunsaturated fatty acids are oily fish, flaxseed and chia seeds.
Some PUFAs are Essential Fatty Acids (EFAs) and the human body cannot synthesise them and we must obtain them from the diet. Omega-3 fats are fundamental for integrity of cell membranes, the communication between cells, and deficiency has been linked to depression, poor resistance to stress and poor immunity.
Omega-3 fatty acids have anti-inflammatory properties.
The human body can synthesise most saturated fatty acids so we need little SFAs in the diet. Saturated fats increase cholesterol concentration and the risk of cardiovascular disease as well as contributing to metabolic syndrome, a cluster of related risk factors for cardiovascular disease, type 2 diabetes and liver disease.
Charcuterie and cured meats are quite high in saturated fats but also contain nitrites to improve the flavour, preserve the colour of the meat and most importantly kill bacteria.
Amines from the meat and added nitrites react to form nitrosamines, chemicals that when heated at high temperatures (eg fried bacon) can be carcinogenic.
Addition of vitamin C to the meats (or meal) can reduce the effects of nitrosamines.
Full fat dairy is high in saturated fat which increases cholesterol production.
Butter has a very high smoke point which means it doesn’t oxidise easily and therefore it can be used in frying to avoid harmful free-radicals.
As full-fat dairy is high in saturated fats and calories, you need to monitor your consumption, especially if trying to manage your weight.
Olives, olive, canola and high oleic sunflower are high in monounsaturated fatty acids.
Health benefits of MUFAs include improving insulin sensitivity and secretion, reducing inflammation, lowering cholesterol and reducing the risk of cardiovascular disease.