Fat: The more you eat, the better
By Phasit Kanasirichainon, dietitian and nutrition consultant, health and nutrition lecturer
Everyone at some point in their lives has been told that fat is bad for you, and yet it’s not necessarily so. As a nutritionist, I design diets that fit each individual, to ensure they’re eating enough and, more importantly, that the meals they eat are well-balanced. Many of my patients seeking to lose weight believe that the most effective method is completely cutting out fat from meals. I advise them that, in some cases, they may need more beneficial fats in their meals, which earns me reactions ranging from amazed to horrified.
I am not surprised at the responses. I believe it’s all due to the myth we’ve heard repeatedly that fat is bad and should be avoided at all costs. But the fact is that science has proven certain types of fats are good for us and are a vital part of a balanced diet. Let’s take a deeper look at the thinking behind this.
- Know which fats are good
How can you tell which fats are good? Monounsaturated fat (MUFA) and polyunsaturated fat (PUFA) are regarded as “good fats” thanks to their ability to lower low-density lipoprotein (LDL), a “bad” cholesterol, and this reduces the risk of heart disease. Both can be found in some plant-based oils, especially in olive oil. Not only are these types of fat important for your daily intake as sources of energy, healthy fats like PUFA also contain fatty acids that your body needs for cell growth.
- Good fats have many health benefits
The average person of a healthy weight should be getting 20-35% of her daily calorific intake from good fats. Apart from providing “fuel” for the body, fat also plays vital roles in improving brain function. Believe it or not, 60% of your brain is fat, so it’s essential to keep feeding it these good fats. According to Ohio State University professor Gary Wenk, a diet high in monounsaturated fats has been found to enhance the cognitive function of the brain and lessen the chance of memory loss. It also helps in neurogenesis – the formation of new brain cells.
And, being a fuel source, adds Dr David Perlmutter, board-certified neurologist and author of “Grain Brain”, it helps the brain function more efficiently, since it produces fewer free radicals as a metabolic side effect.
- Good fats keep you full
Finally, when consumed in moderation, good fats can actually help protect against gaining weight. According to the European Journal of Clinical Nutrition, people who consume an oil-rich diet feel full sooner and for a longer period, because, when fat enters your body, it slows digestion and enhances the sense of “fullness”. This documented decrease in appetite means it’s less likely that you feel urges to snack during the day. The book “Always Hungry?” by David Ludwig indicates that, when you consume less fat, you might well end up eating more and more food at your next meal.
Where to get those healthy fats:
- Olive oil: Contains higher level of MUFA than other edible oils, meaning it is particularly heart-healthy. And it’s also rich in polyphenols, an antioxidant that helps decrease the risk of heart disease, and it even contains cancer-fighting properties.
- Salmon: Great source of omega-3 fatty acids, proven to reduce inflammation.
- Avocados: A good source of the antioxidant vitamin E
- Walnuts: Filled with omega-3 fatty acids, specifically alpha linoleic acid.
Now, armed with new insights, make sure you don’t miss out on the good fats in your daily meals. Embrace them as an important part of your diet, making sure you just substitute the bad types of fat for the good ones.
About the author: Phasit Kanasirichainon is a Thai dietitian and nutrition consultant and a health and nutrition lecturer who administers the Facebook page “What Did She Eat”. He has studied food, nutrition and health and earned a bachelor of science degree in nutrition and dietetics from Chulalongkorn University’s Faculty of Allied Health Sciences.