The info in this blog is knowledge I've acquired over the years from various sources like books, podcasts & blogs. I'm constantly adding to this knowledge in my mission to become the 1st super healthy 100-year-old who can do backflips. As I learn more, I will update this blog as necessary to reflect any new findings.
THE COMEBACK MACRO
I love the resurgence that fat has had since being cancelled back in the middle of the 20th century. For the following 50 years, the media dragged saturated fat & cholesterol's good name through the mud. They fed us the narrative that it was clogging up the inside of our arteries & giving us heart attacks & strokes & diabetes & everything else that sucks in the world. According to the nutrition police, the only way to clog down/ maintain clog-free arteries was to cut out as much dietary fat as possible. Especially animal fat, which they considered to be the deadliest form of fat on the market. Not only that but we also had to replace all this fat with carbs (the nutrition police's current whipping boy).
There was 1 big problem with this narrative though. There was absolutely no scientific evidence linking dietary fat & cardiovascular health. As the WHO (World health organisation) reported: “The available evidence from cohort & randomised controlled trials is unsatisfactory & unreliable to make judgment about & substantiate the effects of dietary fat on risk of Coronary heart disease.” That statement is good enough for me. After all, this is coming from the people who organise the health of the entire world (make of that what you will).
Since those dark days, the popular Keto diet has played a big role in fats rebrand as a healthy nutrient. That diet is actually what brought fats importance to my attention. Up until 5 years ago I just thought fats made you fat.
That’s where all your body fat came from.
It's in the name.
Why else would they call it fat right?
I had no idea that the relationship between dietary fat & body fat was way more complicated than eating fat = gaining fat.
Well, I'm not too proud to admit that I was well off the mark & there's much more to fats than meets the name. In actual fact, they're the most complex, misunderstood & high maintenance macro of the bunch. & also, the 1 I found the most difficult to understand. In this blog entry, I’ll aim to uncover the mystique behind fats. & also answer that burning question. What is the meaning of fats if not to make us fat?
WHAT ARE FATS?
Fats are 1 of 3 macronutrients & the last in this blog series after protein & carbs. They're the most complex of the 3 molecularly speaking. So, as a result provide the slowest but most efficient form of energy for our bodies because they have to work harder to break them down.
WHY FAT ISN'T ACTUALLY EVIL
When it comes to helping our bodies function, I do not envy fats to-do list. It's ridiculously long in comparison to the other macronutrients lists. This is as it's a basic component of our cell membranes. It affects every cell throughout our bodies, making it essential for body growth & development. I've conveniently generalised its many other benefits in the list below.
- Energy: Fat is a very good energy source. I actually found it to be the best when I was fuelling my body off of mostly fats. The reason is that it provides 9 calories per gram, whereas protein & carbs each provide a measly 4 calories per gram. That’s more than double the energy carbs & proteins provide.
- Hormone & gene regulation: Fats regulate the production of reproductive & steroid hormones, as well as genes involved in growth & metabolism. Reproducing, growing & metabolising, all essential things as far as I'm concerned.
- Brain function: Did you know up to 70 per cent of our brain is made of fat? If you did, you know more than me. I only found out the day of writing this. In light of this, it's no surprise that adequate fat intake in the form of omega 3-fatty acids is important for brain health. They're the essential building blocks of our brain & important for learning & memory.
- Absorption of fat-soluble vitamins: Vitamins A, D, E & K are the fat-soluble vitamins in question. & they need to be consumed with fat to be properly absorbed by the body. I found this out when I googled why my vitamin D supplement drops came in the form of olive oil. Legit thought I'd been scammed at first.
- Flavour & fullness: Believe it or not adding fat to foods makes them tastier & more filling. There is actually a scientific explanation for this but it’s kind of long & not really worth explaining. If you're curious though, as always Google is your friend.
- Insulation: The fat stored inside your body helps insulate your organs, keeps you warm & provides a vast source of energy that you can use in the case of famine or in my case fasting. A lot of people use the added warmth perk as an excuse to get fat for the winter. & after suffering through the past 2 winters on less than 10% body fat I might join them this year.
ESSENTIAL FATTY ACIDS AKA EFA's
Many of the benefits listed above can be attributed to the essential fatty acids found in dietary fats. If like me, your mum made you eat gross cod liver oil as a child but was never able to explain why (unless you think "because it's good for you" is a valid explanation) this segment is for you.
When it comes to EFA's it's important that we get the right balance in our diets. EFAs are fatty acids that the body cannot make or has limited capacity to make. This means we need to get them through the foods we eat. If you read the protein blog it's the same situation we have with consuming them to provide the body with essential amino acids it can't produce on its own. If you didn't read the protein blog then that comparison probably won't make sense.
There are 2 essential fatty acids the body needs. The first is linoleic acid (LA), aka vitamin F, & it’s part of the omega-6 family. The second is known as alpha-linolenic acid (ALA) & it’s in the omega-3 fam.
2 other omega-3 acids are considered semi-essential as the body can make them but our capacity to do this is limited. These are eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA).
*These are all polyunsaturated acids (more on this later)
WHAT FOODS CONTAIN FAT?
Fat can be found in virtually all animal products like meat, dairy & eggs.
It can also be found in plants. Rich sources include nuts, seeds, olives, avocados, & coconuts, & also their corresponding oil forms.
While many animal products, like milk, yoghurt, & ground beef, contain high amounts of fat, they're actually classed as “proteins” because they're highest in that macro. It's kind of like if I referred to myself as a vegan because I ate more vegan meals than meat meals. Also, the fat is often reduced or removed via processing. Think skim milk or lean reduced-fat meat.
WHAT TYPES OF FAT EXIST?
This segment gets a bit technical but it’s good to know so try & stay with me.
The main kinds of fat found in food molecularly speaking are called triglycerides. I pronounced this wrong for years before I heard someone say it on a podcast. A triglyceride molecule is made up of 3 fatty acids. Those fatty acids contain chains of carbons & hydrogens & are attached to a glycerol backbone.
1 way these triglyceride fats are classified is by the length of their carbon chains (not a euphemism). Most of the fats we eat are long-chain fatty acids. Short-chain fatty acids are kind of gross. They're mainly produced when bacteria ferment soluble fibre in your colon. If for some reason you're interested in the chain lengths by carbons, refer to the list below:
- Short-chain fatty acids: Fewer than 6 carbons.
- Medium-chain fatty acids: 6–12 carbons.
- Long-chain fatty acids: 13–21 carbons.
- Very-long-chain fatty acids: 22 or more carbons.
Long-chain & very-long-chain fats are absorbed straight into the bloodstream & released into the body’s cells as needed. However, short-chain & medium-chain fats are taken up directly by the liver to be used as energy. If you read the carb blog, long-chain fats are basically processed like complex carbs & short-chain fats like basic carbs. If you didn't read the carb blog you probably won't get that comparison.
The way these chains are bonded & their length help determine exactly what kind of triglyceride or fat it is. There are 3 main types of fat, & despite being equally delicious, they are very different from 1 another.
TYPE 1: SATURATED FATS
Saturated fats are simply fat molecules that are full of/saturated with molecules of hydrogen. Typically, solid at room temperature. They’re most common in animal products but also found in high quantities in coconut oil & palm oil. Too much saturated fat can negatively impact heart health, so consume these in moderation.
Foods that are high in saturated fat include:
- Red meat (beef, lamb, pork)
- Chicken skin
- Whole-fat dairy products (milk, cream, cheese)
- Butter
- Lard
- Tropical oils such as coconut
TYPE 2: UNSATURATED FATS
Unsaturated fat logically is not fully saturated with hydrogen. There are 2 subtypes within this category, Monounsaturated fat & Polyunsaturated fat. Both kinds are usually liquid at room temperature. They're found in large amounts in fish, avocados, walnuts, & various types of vegetable oils.
Monounsaturated fat- If you're assuming that their name starts with "mono" because their molecules have a single unsaturated carbon bond, then you'd be correct.
Foods that are high in Monosaturated fat include:
- Olive oil
- Olives
- Macadamia nuts
- Almonds
- Pecans
- Hazelnuts
- Pistachios
- Peanuts
- Avocados
- Pork
- Beef
*All these foods also contain essential omega-6 polyunsaturated fats (I clarify this further below).
Polyunsaturated fat- If you're assuming that their name starts with "poly" because they have more than 1 unsaturated carbon bond then once again, you'd be correct. Essential Omega-6 fats are present in most plant & animal foods, including those mentioned above. However, getting adequate omega-3 fats isn't as easy as the best sources come from the sea. People who regularly eat fish should be fine but this isn't the case for most. I actually just take an algae oil supplement to get this in my diet. This is because I mostly follow a vegan diet so rarely eat fish these days. It's also common for people like mums to make their families supplement with cod liver oil/ some sort of fish oil to get omega 3's in their diet.
Foods rich in omega-3s include:
- Salmon
- Sardines
- Herring
- Mackerel
- Anchovies
- Chia seeds
- Flaxseeds
- Walnuts
*It's also important to note that while foods are often higher in either unsaturated or saturated fat, all dietary fat contains some of both types of these fatty acids.
TRANS FATS AKA THE ILLNESS FAT
While the fats mentioned above can all serve as part of a healthy diet when consumed in the right amounts, trans fats are just straight illness. They do occur naturally in tiny amounts in meat, dairy, & some oils, & these aren't an issue. What is an issue is the fact that most trans fats are artificially produced via an industrial process which involves adding hydrogen to liquid vegetable oils. This process solidifies the oils, creating partially hydrogenated oils. It won't come as a surprise that these artificial trans fats are most commonly found in fried foods & processed baked goods. Consuming artificial trans fats can lead to a number of health problems. The keyword being CAN, it's not a given that you'll keel over & die if your diet is high in these fats. They're linked to inflammation, unhealthy cholesterol changes, reduced artery function, insulin resistance & excess belly fat. They're so illness that they've actually been banned in the U.S. They're yet to be banned in the UK but various major supermarkets voluntarily agreed to stop selling them.
THE FAT EATEN = FAT GAINED FALLACY
Fat ingested doesn't translate into fat accumulated. Nothing is ever this black & white. I can vouch for this as I'm currently on a high-fat diet. It's rich in proteins, vegetables, & plant fats. I've actually lost fat & improved muscle mass compared to my previous diet which was low-fat & higher in carbs.
It's fairly common knowledge now that the "low-fat" movement which vilified animal fats as "making you fat" or sick was fake news. Wherever you fall on the meat-to-vegetarian spectrum, no one is contesting that if you eat loads of vegetables & whole foods (unprocessed foods), & lower your sugar intake (this includes bread, cereals, white rice, corn products, pasta, etc), you will almost certainly lose weight. This is also assuming that this represents a change in your normal eating habits.
I've also found that I feel full for longer & have greater sustained energy when consuming more healthy fats. There's a reason triathletes swear by balls of cacao, butter & coconut oil mixed with almond butter for energy on long treks. Note they're all HEALTHY fats, not the illness trans fats French fries & crisps are cooked in. These actually have the opposite effect, which is why you can eat through an entire pack of cookies without realising you overate 1/4 of the way through.
The truth is, any food can make you fat if you eat too much of it. Fat gain is not exclusive to the fat you eat. & to muddy the waters further, overall caloric intake versus caloric expenditure must also be taken into account. & there are many other variables in the weight gain equation, like exercise, sleep & genetics just to name a few.
So, there you have it, fat doesn't make you fat, everything does. But between eating a lot of food that grows in the ground & still looks more or less as it did when uprooted, steeply reducing sugar intake, sleeping enough (underrated but very significant for health & weight control) & exercising enough to sweat regularly, you'll be operating at the level of an average human being. & if you have no interest in at least being average then feel free to eat all the illness trans-fats to your heart's content… or demise.
Disclaimer: LOLA does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.