The F-word (Fats)

We’re going to start with one of the most feared food types of all; fats.

The fear behind this tends to stem from the fact that fat has multiple meanings. On one hand, it’s a food type; on another, it’s a way of describing someone who is overweight.

For a lot of us, fatty foods are the pinnacle of our diet. Unfortunately, they tend to be associated with foods that are simply no good for our health.

However, treat them properly and fats can serve you well. This chapter is going to focus on this type of food, and show how you can comfortably include it within your diet without any problems whatsoever.

The importance of keeping fat within your diet

They might be associated with the dreaded “fluff” around your body, but let’s take a look at the bigger picture in relation to fats.

They produce something called fatty acids and this is crucial for a number of reasons. These acids can help with a range of issues, including hormone production, brain function and joint function.

As well as the above, we should debunk one of the primary myths in relation to fats. A lot of people believe that they and they alone are responsible for accumulating excess fat around the body – but this isn’t the case.

Sure, it’s true that fats have more of an impact than other nutrients, but they all contribute. In other words, if you were to guzzle down huge amounts of carbs every night, this would affect your waistline. It’s easy to get sidetracked with the drawbacks of fat but in truth, it can help you a lot during your fitness goals.

The types of fat available

Now that we have got the important issues out of the way, let’s take a look at the various fats available.

First on the list are polyunsaturated and monounsaturated fats. In short, these are the exact fats that you should be turning to and will form part of a healthy diet. These are something which can provide you with those elusive fatty acids (that can’t be sourced from other places) whilst limiting the side effects significantly.

If we were to coin a few examples, the likes of avocados, almonds and olive oil fall into this category – with many of these named in the famous superfood lists that are doing the rounds on the internet nowadays.

Unfortunately, it’s not just about these fats. There are more, and the next we’re going to concentrate isn’t anywhere near as good.

Trans fats are the ones which garner all of the bad press and in short, paint fats in a completely awful light. If your diet is full of trans fats you are asking for trouble – in relation to both your heart and your waistline. The scary thing about these fats is that they are created artificially and as we have found out with other types of food, this is a recipe for disaster.

If you were to view them at room temperature you would see that they are solid and when they are then processed through the human body the result is a lot of blocked arteries. If you note that a food contains a particularly high amount of trans fats, it’s time to walk away as a matter of urgency.

To end this section of the chapter on a somewhat more positive note, we’re going to talk about saturated fats. This can spark all sorts of debates, as there are real mixed views. Some sources will state that they are good for you, while others will state the opposite.

We’re going to jump in and opt for the former – they are healthy for you. While some have suggested that they can raise your cholesterol to dangerous levels (even though there was no direct scientific research), more recent studies have shown that this isn’t necessarily the case.

They have been found to raise the good cholesterol in your body and in actual fact, make you a lot healthier. In terms of examples of these types of fats, look no further than the likes of full-fat dairy products and fatty meats.

A summary on fats

Hopefully, this chapter has put you at ease when it comes to fats. They are not the enemy – as long as you use them correctly. If you can stick to the likes of polyunsaturated, monounsaturated and some saturated fats – your body will reap the benefits rather than balloon in size.