Brain Food: The Truth about Fats
There are still so many misconceptions about fat in the diet and some people who are still focused on a “Fat free” paradigm with the attitude that “ fats are bad “ are actually setting themselves up for a fall and ill health.
There are in fact numerous health benefits to including healthy fats in the diet and whilst there are definitely some foods we should be limiting in relation to the type of fats that are included - cakes, biscuits and fast food - there are plenty of foods containing healthy fats that are actually essential to a well balanced diet and should be actively encouraged.
These ‘good’ fats not only help to replenish the body’s energy stores, but are also used for key body functions like blood clotting, fighting infection and regulating inflammation, plus maintaining a healthy heart rate and blood pressure as well as some fats having a definite impact on brain health, especially when it comes to mild memory loss and depression~ in fact research has shown that omega-3 fatty acids in fish oil may infect positively affect your brain and mental health for the better!
The key to eating well is about knowing where to find these healthy fats.
What fats should we be having more of?
“The most beneficial fat you can consume is monounsaturated fat, It raises your ‘good’ HDL (High-density lipoprotein) cholesterol and lowers your ‘bad’ LDL (Low-density lipoprotein) cholesterol, helping to reduce your risk of heart disease and other conditions. You can find these fats in healthy sources, like extra-virgin olive oil, almonds, avocados, cashews, peanuts, and more. Another healthy source of fat is polyunsaturated fats, some of which are high in omega-6 fatty acids, like walnuts, flaxseeds, pumpkin seeds, and sunflower seeds. Polyunsaturated fats that are high in omega-3 fatty acid are also especially good for you, as they help to reduce inflammation and lower your risk of heart disease and heart attacks. You can find omega-3s in fish, cabbage, cauliflower and broccoli.
“Both of these types of fats are easy to burn, making them unlikely to stick around as stored fat, or weight gain.”
Additionally we should definitely be including However, fish oil also has an incredible impact on the brain, especially when it comes to mild memory loss and depression.
What are bad fats?
While monounsaturated fats and polyunsaturated fats are really good for you, trans fats found in fast food like fries and packaged food like cake mixes, should be avoided.
Trans fat is man-made through a process called hydrogenation, which basically involves heating up vegetable oil in the presence of hydrogen gas and changing the structure of it, so that the fat stays solid at room temperature but melts when heated.
Trans fats raise your body’s ‘bad’ LDL cholesterol, and actually lowers your ‘good’ HDL cholesterol. This in turn increases inflammation in the body, and has many other negative effects too.
Trans fats can be found in many processed foods - margarine is a major culprit - along with many packaged foods like cake mixes, soups, fast food, frozen foods, baked goods, and more.
What about saturated fat?
Like trans fats, saturated fat isn’t good for you and can raise your ‘bad’ cholesterol levels. Found in biscuits, cakes, pastries, fatty cuts of meat and more, these are also the kinds of fat you should avoid eating.
According to the NHS, the average woman should aim to eat no more that 20g of saturated fat per day, while men should keep under 30g and children much less.
How can we include good facts healthy fats?
“There are countless nutritional benefits to including healthy fats in your diet but as with everything the key is to eat everything in moderation. Try adding some of these foods to your plate throughout the week to get your ‘good’ fats in…
- Extra-virgin olive oil
- Oily Fish, eg Salmon, Mackerel, tuna
- Pumpkin seeds
- Sunflower seeds
What to look out for on food labels
Though some food labels now use a red, amber and green scale to indicate whether products are low or high in things like fat, sugar and salt, it’s a good idea to know exactly what you’re looking for.
The NHS suggests the following guidelines when checking food labels for fat content:
More than 17.5g of fat per 100g means an item is high in fat
Items containing 3g of fat or less per 100g, or 1.5g of fat per 100ml for liquids are considered low in fat
A ‘fat free’ product should contain 0.5g of fat or less per 100g or 100ml
More than 5g of saturates per 100g means an item is high in saturated fat
An item containing 1.5g of saturates or less per 100g or 0.75g per 100ml for liquids is low in saturated fat
For an item to be considered ‘free of saturated fat’ it must contain 0.1g or less of saturates per 100g or 100ml
LOWER FAT LABELS
For a food item to be labelled as ‘lower fat’ than it’s regular form, it must contain at least 30 percent less fat than a similar ‘full fat’ product. It’s important to remember however, that if the food item is normally high in fight, the ‘low fat’ version may also still contain high levels of fat. The calorie content may also still be high, and so you should check the sugar content of ‘low fat’ items, to fully understand whether it’s a healthy food choice or not.
Author: Hala El-Shafie
Hala is a consultant nutritionist with over 15 year’s clinical experience as a registered Dietitian in both the NHS private and corporate sectors. She completed her training at University College Hospital London. Hala presented the new Channel 4 series, How to Lose Weight Well which is back for a third series. She was also part of BBC1’s flagship show - Eat Well for Less. Hala also presented the previous series of Sugar Free Farm on ITV1.
She has a unique understanding of the emotional and psychological issues often associated with food, and has created a successful holistic client-centered approach that has brought her an extensive and loyal following, including a number of high-profile and celebrity clients. Her passion is to enthuse people to eat better for health whilst supporting a positive body image and helping then become free from the emotional attachment of food.