In part one of this two-part series I examine why high fat food gets such a bad rap. In part 2 I will show you my Top 10 favourite fatty foods and why I include them in my diet. Hopefully, I'll dispel one or two common myths while I am at it. So let's begin:...
I might be right in guessing you have heard only bad things about high-fat food? Everywhere you look, be it Government Health Guidelines, Diet Websites, Supermarket Labels or even that gimp you might come across on Social Media, are you left confused, guilty or anxious each time you feel tempted to reach for anything other than low-fat or zero-fat food options? If you said yes, you are not the only one. I have felt all these three emotions in my time; however, since becoming a Certified Coach with Precision Nutrition and now studying to become a Certified Nutritionist with Mac Nutrition University, I have learned not to immediately label high-fat food as the enemy but as a necessity when eaten sensibly. Why? Because fatty foods are nutrient dense and they are crucial for helping our bodies absorb and utilise fat-soluble Vitamins A, D, E, and K which are essential for our optimal health.
The answer is: "It depends!" There are several factors that raise an individual's sensitivity, unarguably genetic and/or lifestyle factors being the two most obvious.
Let me be clear, I am not going to challenge established guidelines on healthy eating when it comes to fat intake (I'll consider that gimp to be fair game though if they deliberately mislead people). I will, however, tell you why it is OK to eat some high-fat foods (notice the emphasis here). Yes, high-fat foods can be unhealthy but so can low-fat and zero-fat and indeed pretty much ANY food if you eat more than your body needs to burn for energy (by "energy" I mean "Calories").
So exactly why are high-fat foods given such a bad rap? Let me ask you this: Which type of fat immediately comes to your mind when you think of high fat or fatty food?
If your answer was saturated fat, this might be why: Back in the 70s, American physiologist Ancel Keys discovered a link between Cardiovascular Disease (CVD) risk and diets containing higher levels of saturated fat. The study found a higher incidence of heart disease in countries like the US where foods high in saturated fats were consumed. Conversely, the study found a lower incidence of heart disease in Mediterranean countries where foods lower in saturated fats were consumed. It comes as no surprise then that the Mediterranean diet became the healthy diet of choice by many public health bodies. It was a good study; however, the problem is things got a little murky after that and now we habitually get into a lather over all kinds of fatty food and steer clear of it as much as possible, thinking doing so is probably the safest option.
Nutrition science hasn't stood still though and for some while now has provided irrefutable evidence of a far stronger connection between ultra-processed foods and increased CVD risk. That's not to suggest saturated fat is not a factor for Coronary Heart Disease (CHD), Cardiovascular Disease (CVD), Stroke and Diabetes (as well as some cancers), it's that we now know it doesn't work in isolation to increase such risks. Worse culprits exist in the form of trans-fats and partially hydrogenated fats containing trans-fats. These are what we need to avoid or drastically limit our intake of.
So how do we do that? By eating far less ultra-processed food and junk food. For the record, I am not going to demonise processed foods. They can have their place in our often hectic lifestyles. Some are indeed thoughtfully prepared and nutritious. In any event, it would be difficult to avoid processed foods altogether since if it comes in a jar, a packet or a box and has a nutrition label slapped on it, then it will be processed to a greater or lesser extent. I cannot (and do not) insist that my clients avoid them if they are not comfortable with doing that. Instead, I work with them to identify how they can re-prioritise their food choices. Our goal is always to choose whole foods made with freshly prepared ingredients and gradually move toward far fewer or no ultra-processed alternatives as far as practicable.
Whilst it is true that consumption of saturated fats can lead to an increase in cholesterol and therefore a heightened disease risk for some people, for others it need not necessarily be the case.
Saturated fats and high-fat foods in general are not inherently bad. What is important is that we eat the right balance and incorporate both poly-unsaturated and mono-unsaturated fats as well. These three fats work together symbiotically. By that I mean that where saturated fat might increase your disease risk, both poly- and mono-unsaturated fats decrease it.
For healthy, active individuals, advice on cutting out fatty food might be ill-informed. It is more a case of the right balance. Again, each individual has different needs but some 30% of your daily intake can come in the form of fats and these can be spread equally between saturated, poly-unsaturated and mono-unsaturated types. Of course, we must make careful consideration of the needs of people who must follow a strict low-fat diet for medical reasons. If in doubt, look for foods which are lower in saturated fat and higher in poly- and mono-unsaturated fats. In practice, it's easier that you think so there's a good chance you are already doing it. Well done if so!
The Key Take Home Message Is:
Being overweight and inactive presents a greater risk to your health than a diet high in fatty foods. Since we all understand the importance of healthy cholesterol levels, these are more likely to come from eating a healthy diet that includes:
- vegetables, fruit, whole grains, beans and legumes,
- leaner cuts of meat,
- healthy fats, such as oil fish, nuts, and avocados, and of course
- minimising or eliminating ultra-processed foods.
Let us also not forget that diet is not the only factor in reducing disease risk. Not only should you pay attention to what you eat, some other important lifestyle factors that help include:
- getting enough quality sleep,
- managing your stress levels,
- moving regularly and exercising more
Coming up in Part 2: My Top 10 Fatty Foods and Why I Include Them in my Diet
Further references (if you want to geek out):
