The fat facts

Everyone needs fat for a whole range of reasons, from the production of body cells and hormones, to providing fat-soluble vitamins and even helping your skin glow. But at nine calories per gram, fat provides more than twice the calories of proteins or carbohydrates.

Excess dietary fat is easily converted into body fat and too much of this causes weight gain and also increases your chances of illnesses, such as heart disease and some cancers.

All fats and oils contain the same number of calories, but some fats are better for your health than others. We introduce you to the good, the bad and the ugly of the fat world. 

The good fats

Good fats tend to be unsaturated and there are two types – monounsaturated and polyunsaturated. Monounsaturates may help to lower blood cholesterol. Good sources include seeds, nuts, avocadoes and plant oils like olive oil.

Polyunsaturates contain essential fatty acids, substances that the body needs but can’t make for itself. There are two types:

• Omega-6, which is essential for every body cell and needed to maintain a healthy immune system. You’ll find it in a wide variety of foods such as nuts, cereals, wholegrain breads, most vegetable oils, eggs and poultry.
• Omega-3 can cut the risk of heart disease, regulate blood pressure and reduce inflammation. The long-chain omega-3s are the most effective form and they’re found in oily fish like salmon, herring, mackerel and sardines. Soya beans, soya bean oil, pumpkin seeds, walnuts and leafy green vegetables are also good sources.

The bad fats

Saturated fats usually come from animal foods, like the white fat on meats, full-fat dairy products and ghee. Saturated fats are also found in plant foods like coconut cream, coconut oil and palm oil. You'll also find it in products like instant noodles. Eating too much of these types of foods can increase your risk of some cancers, including those of the bowel, prostate and breast.

Too much saturated fat also raises harmful cholesterol, the artery-blocking substance which can increase your risk of heart diseases. It's a good idea to reduce the amount of saturated fat in your diet. 

The ugly fats

Trans fats are the worst fats. They’re made when food manufacturers harden vegetable oils to make them semi-solid and easier to use in food manufacturing.

Trans fats behave like saturated fat – they increase blood cholesterol levels – but studies suggest they are actually more harmful. Canada and New York City have already banned the use of trans fats and as we learn more, the trans fat ban might become global.

To cut down on trans fats, avoid any food that lists ‘hydrogenated’ or ‘partially hydrogenated’ fats on its label. Also avoid fried fast food. Whenever you can, cook from scratch.

So how much is enough?

You should get no more than 30 percent of your calories from fat. If you’re eating 1250 calories, that would be approximately a third of your calorie target, 415 calories. This would be equivalent to about 45 grams of fat.

Read food labels and focus on foods that are low in saturated and trans fats. Use The Club’s online diary to automatically calculate your fat intake and you’ll know how much fat you are eating and where it’s coming from.