advertisement
advertisement
fats are actually an essential part of the human diet and have several functions in the body. they help support cell function and give the body energy. the body also gets essential fatty acids from fats, and they help the body absorb important nutrients such as the fat-soluble vitamins a, d and k. fats also aid in the production of some important hormones.
advertisement
trans fats. artificial or industrially-produced trans fats to be more specific are produced through a process called hydrogenation which is used to turn liquid vegetable oils into solid fats. artificial trans fats have no known health benefits and increase the risk of heart disease by raising ‘bad’ cholesterol (ldl) levels and should be avoided.
the good news is, you shouldn’t see artificial trans fats anymore because in 2018 health canada introduced a ban on partially hydrogenated oils — the largest source of industrially produced trans fats in food — and they were to be phased out of the supply chain in 2020.
there are also natural, or ruminant trans fats which occur naturally in animals and are not formed through hydrogenation. these trans fats make up a small portion of the fats in meat and dairy products. the evidence is inconclusive regarding the health effect of natural or ruminant trans fat.
unsaturated fats. healthy fats that include monounsaturated and polyunsaturated fats are known as unsaturated fats. they are what people usually mean when referring to “good fats” because they can help reduce ‘bad’ cholesterol and lower your risk of heart disease. sources of unsaturated fats include nuts, seeds, avocado, fatty fish, vegetable oils and soft margarine.
advertisement
saturated fat. the last of the three types of fats, saturated fats have been the subject of some debate. usually found in animal-based foods such as fatty cuts of beef, pork, poultry, full-fat dairy products and eggs, saturated fats are also found in some plant-based oils like coconut and palm oils.
dietary guidelines recommend limiting foods that contain saturated fats because they can raise the level of ‘bad’ cholesterol in blood. while there is evidence that replacing saturated fats with polyunsaturated fats is associated with positive heart health outcomes, the link between saturated fat itself and heart disease is disputed by scientific experts. a 2021 systematic review and meta-analysis has also concluded that dairy fat intake is associated with a lower risk of cardiovascular disease (heart disease and stroke).
advertisement
we know that cholesterol present in foods has little effect on blood cholesterol levels, contrary to popular belief. as such, in generally healthy individuals with no pre-existing conditions, cholesterol consumed through foods will not lead to increased blood cholesterol.
more and more, researchers are arguing that the food source of nutrients is more important to consider than the nutrient itself. indeed, we eat foods — not nutrients. advances in research have demonstrated that food represents complex matrixes of nutrients and other components, with different physical and nutritional structures. food is more than the sum of its individual components and studies highlight the importance of focusing on whole foods, or the ‘food matrix’, as opposed to single nutrients such as saturated fats.
advertisement
fermented milks like yogurt contain live cultures that help increase the diversity of gut microbiota — an important part of gut health and overall health. greek yogurt is also satiating, high in protein and a source of calcium.
naslafkih further explains the importance of fats in the real truth about fats , a video that was a part of obesity matters’ “eat better live better” workshop series.
advertisement
it’s important to understand the role fats play in our diets and aim to make healthy food choices. but striving for a healthy diet should include true acceptance of the concept of balance. taking pleasure in what you eat is important, and you should not have to constantly restrict foods you like. it’s ok to eat and enjoy an ice cream or higher-fat yogurt or chocolate.