Fats are an essential part of our diet; they provide energy, heat, serve as a layer of protection around our organs, provide moisture and allow us to absorb the fat-soluble vitamins A, D, E and K.

Three types of fat you will come across

Saturated fat

This fat is mostly found in animal sources such as meats and dairy products. It is also found in coconut and palm kernel oil, as well as in brick margarines (hydrogenated fats), which can also contain trans-fats. Pies, biscuits, pastries and desserts are a source of hidden saturated fat as they are usually made with butter, cream or brick margarines. Keeping these food sources to a minimum is recommended, especially if you have something like familial hypercholesterolemia.

Monounsaturated fat

Monounsaturated fats have been shown to have positive effects on cholesterol levels and are found in plant sources such as:

    • Avocado and olives and their associated oils
    • Nuts like almonds, cashews, pecans and peanuts, as well as sesame seeds
    • Peanut butter and peanut oil.

Polyunsaturated fat

Polyunsaturated fats contain two or more double bonds in their chemical structure. Omega-3 and omega-6 fatty acids are a part of this group. The sources are mostly plants, as well as fish:

    • Corn oil
    • Soybean and sunflower oil
    • Walnuts, pumpkin seeds and sunflower seeds
    • Soft or tub margarines which state that they have a high polyunsaturated fat content on the label (omega-6)
    • Fatty fish like tuna, sardines and salmon (omega-3) – try to have this type of fish at least once a week.

Make informed choices

By making informed choices about the types of food and as a result the types of fat you eat, you can ensure that your body gets the nutrients it needs without worrying about excess weight gain. For example, having avocado in your meal is far better than having mayonnaise as it gives you moisture, flavour and nutrients, not just kilojoules.

Watch out for sauces, gravies and dressings that can contain quite a bit of fat as well as salt or sugar. If you make your sauces, you will be in control of what goes into them. A great one to try is a basic pesto: blend fresh basil leaves with olive oil, lemon juice and a bit of garlic and pepper.

 

Sources

Stipanuk, M.H. Biochemical and Physiological Aspects of Human Nutrition
www.webmd.com