Good fat foods

Not all fat is bad. But how do we know the good from the bad? Lowri Turner gives us the lowdown on good fat foods.

Fat is good for you. There, I’ve said it. Fat in the form of certain healthy fats (and even some that used to be thought of as not-so-healthy) is essential for good brain function, clear skin, beneficial hormone production and even weight loss. Yes, fat can help you lose fat. Fat also slows down stomach emptying so can help you feel full and is key to keeping your blood sugar stable. This means it can help you manage your energy levels and help prevent the development of type 2 diabetes.

Ah, but before you think this gives you a licence to hunker down with a tub of super-creamy ice cream, there is a catch (isn’t there always?). While fat is undoubtedly good for you, the type of fat you eat makes a big difference.

There are two sorts of fat. Saturated, the sort that is solid at room temperature like butter, lard and the fat in meat, and mono and polyunsaturated fats, which are liquid at room temperature, such as vegetable oils and the oils found in nuts, seeds, avocado and oily fishes like salmon and mackerel.

Unsaturated fats are, broadly speaking, better for you. These are the omega 3, 6 and 9 fats that we’ve heard so much about. Saturated fats though are now believed to provide some health benefits. Full-fat milk and cheese, for example, have been shown to increase fat loss from the body over skimmed versions so may be better for dieters. These natural fats may also contain fat-soluble vitamins such as A, D, E and K which are vital for our bodies.

Coconut oil, which is a saturated fat, is supportive of the thyroid gland (important for growth and repair of the body). The fat in coconut oil contains medium chain triglicerides (MCTs) which are metabolised differently from other fats in the body. They may not be fats in a form that can be stored and so provide instant energy. Again, useful for dieters, as well as those who exercise.

But how much of these fats should you be eating? Fat is a very concentrated source of calories (nine calories per gram – double that of protein or carbs). There are 40 calories in just one teaspoon of oil, so eating too much of it – even healthy versions – can lead to weight gain. Instead, you should aim for 30-50g fat per day in total, of which a maximum of 20g should be saturated. One tablespoon of oil is around 14g, so that’s the equivalent of three tablespoons per day.

But remember most of the fat you eat is ‘hidden.’ It’s inside whole foods (an avocado, a steak or a piece of salmon) as well as being added to processed foods (soups, sauces and processed meats). So you may be eating more than you think. For your health, you should try to eat your fat in its whole form, combined with natural proteins, carbs and fibre, rather than when it’s been processed. So, go for nuts and seeds, rather than their oils If possible. A fillet steak is a much better choice than a salami sandwich. Meats should be eaten lean, as they will still contain plenty of fat. If you want to put something on your toast, go for a natural butter, rather than a polyunsaturated margarine.

Click ‘next’ to see my top 5 good fat foods…