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Introduction:
When it comes to nutrition, few topics spark as much debate as fats. Are they beneficial or harmful? Are some essential while others should be avoided? These are common questions, and the research is clear: fats are a crucial part of a balanced diet. The key lies in finding the right balance. With 66% of adult Australians classified as overweight or obese (according to the ABS), it's clear that many people are struggling to achieve this balance
On the positive side, studies (like this one) show that diets rich in healthy fats, such as those found in nuts, seeds, and olive oil can reduce heart disease risk by up to 30%. Additionally, an adequate intake of omega-3 fatty acids, a type of polyunsaturated fat, has been linked to a 10-20% reduction in cognitive decline among older adults.
The key is understanding the different types of fats, their roles in the body, and how to make informed choices for long-term health. In this article, we will break down the various types of fats, how the body stores it, explore the role of cholesterol, examine high-fat diets, and delve into the effects of visceral fat. By understanding the science behind fats, you can make the right choices for a balanced, health-supportive diet.
What is Fat?
Fat is one of the three essential macronutrients, alongside carbohydrates and protein. Composed of fatty acids, fats serve as a highly concentrated source of energy, providing 9 calories per gram, more than double the energy yield of carbohydrates and proteins. But beyond energy, fats are essential for many bodily functions. They are a structural component of cell membranes, support the production of hormones, and enable the absorption of fat-soluble vitamins such as A, D, E, and K.
In addition to these roles, fats act as insulation and cushioning for our organs and tissues. Our bodies can store fat as a reserve energy source, which can be particularly important during times of low calorie intake or increased physical activity. Essential fatty acids, which our bodies cannot produce, must come from the foods we eat. These fats, including omega-3 and omega-6, are necessary for growth, development, and brain function.
Why Fats Are Important for Your Body?
Fats play an integral role in nearly every bodily system, influencing everything from energy levels to hormone balance and cell structure. When it comes to energy, fats serve as a dense fuel source, sustaining us over longer periods. This makes fats especially important for low-intensity, endurance activities, providing a steady source of energy long after carbohydrates have been used up.
Fat also enables the absorption of certain vital nutrients. Vitamins A, D, E, and K are fat-soluble, meaning they require fat to be properly absorbed in the intestines. Without adequate fat intake, these vitamins cannot be utilised effectively, potentially leading to deficiencies that can affect vision, bone health, immune function, and more.
On a cellular level, fatty acids are a key component of cell membranes, providing structure and stability. These fats allow cells to communicate with one another, which is critical for processes such as brain function and muscle contraction. Additionally, fats are the building blocks for many hormones, including those that regulate metabolism, reproduction, and stress response. Cholesterol, for example, is crucial for hormone production, serving as a precursor for oestrogen, testosterone, and cortisol.
How our Body Stores Fat:
Our bodies store fat to create an energy reserve for times when we might not have immediate access to food. When we consume more calories than our body needs for energy, the excess is converted into fat and stored in fat cells, known as adipocytes, which are found throughout the body, primarily in adipose tissue (fat tissue). Here’s how the process works:
Digestion and Absorption: When we eat foods containing fat, they’re broken down into fatty acids and glycerol in the digestive system, then absorbed through the small intestine and into the bloodstream.
Energy Conversion: If the body needs energy right away, it will use these fatty acids directly for fuel. However, if energy needs are met and there is excess, the fatty acids are reassembled into triglycerides.
Storage: Triglycerides are stored in fat cells in adipose tissue. When these cells receive triglycerides, they expand to hold more fat. Adipose tissue is found under the skin (subcutaneous fat) and around internal organs (visceral fat).
Release for Energy: When the body needs energy such as between meals, during fasting, or in intense exercise it releases stored fat. Hormones signal fat cells to break down triglycerides into fatty acids, which are released back into the bloodstream to be used by muscles and other tissues as fuel.
This storage system is efficient for long-term energy, allowing our bodies to have reserves that can be accessed when needed. However, if we consistently consume more calories than we burn, these fat stores can accumulate, leading to weight gain.
Types of Dietary Fats:
Not all fats are created equal, and each type has a different effect on the body. Broadly, dietary fats fall into four categories: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. Understanding these distinctions is key to making healthier dietary choices.
Saturated fats are typically solid at room temperature and are commonly found in animal products like meat, dairy, and certain oils like coconut and palm oil. Although saturated fats have been linked to increased LDL (bad) cholesterol levels, recent research suggests that moderate consumption may not be as harmful as once thought, especially when balanced with other types of fat. However, excessive intake of saturated fats can still raise cholesterol levels and increase heart disease risk.
Trans fats on the other hand, are widely recognised as harmful and should be avoided whenever possible. These fats are created artificially through a process called hydrogenation, which solidifies liquid oils, extending their shelf life. Found in fried foods, packaged snacks, and certain baked goods, trans fats not only increase LDL cholesterol but also lower HDL (good) cholesterol, creating a significant risk factor for heart disease.
Monounsaturated fats which remain liquid at room temperature, are found in foods like olive oil, avocados, nuts, and seeds. These fats are heart-healthy, as they help reduce LDL cholesterol without lowering HDL levels. Additionally, monounsaturated fats contain vitamin E, an antioxidant that protects cells from damage and plays a role in immune function and skin health.
Polyunsaturated fats also liquid at room temperature, include essential omega-3 and omega-6 fatty acids. These fats are vital for brain function, heart health, and inflammation control. Omega-3 fatty acids are known for their anti-inflammatory effects and their benefits to cardiovascular health. Common sources of omega-3s include fatty fish, flaxseed, and walnuts. Omega-6 fatty acids, found in foods like sunflower oil and walnuts, support growth, immune function, and skin health. However, a balance between omega-3 and omega-6 intake is crucial, as excessive omega-6 consumption can contribute to inflammation.
Cholesterol: The Good and the Bad:
Cholesterol, a waxy, fat-like substance, is found in every cell of the body and is essential for creating hormones, vitamin D, and bile acids that help digest food. However, cholesterol has a complex relationship with health, as it exists in two main forms: LDL and HDL.
LDL, or low-density lipoprotein, is often referred to as "bad" cholesterol. It transports cholesterol to cells but can lead to plaque buildup in the arteries if present in excess, increasing the risk of heart disease and stroke.
HDL, or high-density lipoprotein, is known as "good" cholesterol, as it helps remove excess cholesterol from the bloodstream, transporting it back to the liver for excretion. A healthy balance between LDL and HDL is essential for cardiovascular health, with higher HDL levels generally offering protection against heart disease.
Maintaining cholesterol levels within a healthy range involves a balanced diet rich in fruits, vegetables, nuts, seeds, whole grains, and unsaturated fats. Limiting foods high in saturated fats, trans fats, and refined carbohydrates can help manage cholesterol and support heart health.
Visceral Fat: Risks and Reduction Strategies
Visceral fat (aka toxic fat), is stored around internal organs in the abdominal cavity and poses a significant health risk. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat releases fatty acids and inflammatory compounds directly into the liver, impacting insulin sensitivity and metabolic health. This type of fat has been linked to increased risks of heart disease, Type 2 diabetes, and certain cancers.
Excess sugar intake, particularly from processed foods, contributes to visceral fat buildup. When the body consumes more sugar than it can use, the excess is converted to fat and stored around the organs. Reducing visceral fat involves dietary and lifestyle changes, including limiting processed foods, especially those high in sugar and refined carbohydrates.
A diet high in fibre supports healthy blood sugar levels and helps control hunger, reducing the likelihood of overeating. Healthy fats, such as those found in avocados, nuts, and olive oil, can improve insulin sensitivity and reduce inflammation. Incorporating protein-rich foods, like lean meats, beans, and legumes, supports muscle mass and metabolic health, reducing the risk of fataccumulation around the organs.
High-Fat Diets: Benefits, Types and Considerations
High-fat diets, particularly low carbohydrate, have grown in popularity for their potential benefits in weight management, metabolic health, prevention of disease such as Type 2 Diabetes and improved cognitive performance. The most well known high-fat diets include the ketogenic diet, the Atkins diet, and the Mediterranean diet.
1. The Keto diet
Characterised by a reduction in carbohydrate intake, shifting the body into a state called ketosis. In ketosis, the body relies on fat as its primary fuel source rather than glucose, which can lead to rapid weight loss, improved blood sugar control, and increased mental clarity. On a keto diet people usually eat only 20g to 50g of carbohydrates per day and carbohydrates make up about 10% of your daily intake. Some of the best foods to include are avocados, nuts and seeds, eggs, fatty fish such as salmon and oils like coconut oil and olive oil. For those following a plant-based keto diet, it's essential to focus on high-fat, low-carb plant foods. Some great options include leafy greens and non-starchy vegetables such as broccoli, cauliflower, avocadoes along with nuts, seeds and tofu.
It is important to note that when people first start a ketogenic diet, they may experience temporary symptoms called “keto flu.” These symptoms, such as fatigue, nausea, and irritability are common as your body shifts from burning carbs to burning fat for energy. This change can feel like a shock to the system, but symptoms usually last just a few days to a few weeks. Staying hydrated and replenishing electrolytes can help ease the discomfort.
As you lower your carb intake on keto, your insulin levels also drop. This causes your kidneys to flush out extra sodium, which can lead to an electrolyte imbalance. As the keto diet limits foods rich in potassium (like fruits, beans, and starchy vegetables), it’s easy to miss out on this important nutrient. Making sure you get enough sodium, potassium, and other electrolytes can help your body adapt smoothly and reduce keto flu symptoms, making the transition easier.
2. The Atkins diet
Like keto, Atkins is also low in carbohydrates but is structured in phases that gradually reintroduce carbs as one nears their weight loss goal. The Atkins diet is split into 4 different phases:
Phase 1 (induction): Under 20 grams (g) of carbs per day for 2 weeks. Eat high-fat, high-protein, with low carb vegetables like leafy greens. This kick-starts the weight loss.
Phase 2 (balancing): Slowly add more nuts, low-carb vegetables, and small amounts of fruit back to your diet.
Phase 3 (fine-tuning): When you’re very close to your goal weight, add more carbs to your diet until weight loss slows down.
Phase 4 (maintenance): Eat as many healthy carbs as your body can tolerate without regaining weight.
Following a plant-based Atkins diet requires planning. Since meals on the Atkins diet are based around high fat sources of protein (typically from meat, fatty fish, and dairy), people following a vegetarian or vegan diet will need to substitute with alternatives to make sure they are meeting their nutrient needs.
A Vegan based Atkins Diet consists of approximately 43% of foods which are derived from healthy plant-based fat sources such as avocado, nuts and seeds, olive oil, and coconut oil. About 31% of your food should be protein from plant-based sources like soy or legumes. The remaining 26% includes low GI carbohydrates from vegetables/ fruit and some whole grains (excluding starchy items such as rice & potatoes).
3. The Mediterranean diet
Takes a balanced approach, focusing on high-quality fats from sources like olive oil, nuts, seeds, and fish, combined with moderate levels of carbohydrates and protein. It is rich in fruits, vegetables, whole grains, and lean proteins, making it a heart-healthy, sustainable, and nutrient-dense choice. This diet is known for its benefits in supporting heart health, promoting longevity, and reducing inflammation. Studies have shown that it improves key markers of cardiovascular health, such as lipid levels and inflammatory markers, due to its high content of dietary fibre, beta-carotene, polyphenols, vitamins C and E, and flavonoids from fruits and vegetables. These elements work together to lower the risk of heart disease and stroke through their powerful anti-inflammatory properties.
Pros and Cons of High-Fat Diets
High-fat diets offer various benefits, particularly for glucose control, weight management, energy levels and metabolic health. By reducing carbohydrate intake, high-fat diets can provide steady energy throughout the day and reduce sugar cravings, which is beneficial for blood sugar management. Additionally, consuming healthy fats supports hormone balance, aids in weight management, prevention of diseases such as Type 2 diabetes and has been seen to improve mental clarity.
However, high-fat diets can be restrictive, especially those like keto that severely limit carbohydrates. Some people experience digestive issues or nutrient deficiencies if they are not mindful of their food choices. Those with specific health conditions, such as pancreatitis or gallbladder disease, may need to avoid high-fat diets due to the strain they place on these organs. Long-term adherence can also be challenging, as many high-fat diets require careful planning to maintain nutritional balance.
Finding a Balance:
Making thoughtful choices about the fats you include in your diet can have a big impact on your health. By focusing on healthy fats from whole foods like nuts, seeds, fish, and olive oil and cutting back on saturated and trans fats you can support your heart, manage cholesterol, and feel your best. Embracing these simple habits can make a big difference, helping you build a healthier and more sustainable lifestyle.
Stone Age Staples: Heart Healthy Goodness
Our product range was created with heart health in mind, using a base of nutrient-rich, healthy fats such as monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. These beneficial fats come from quality ingredients like almonds, hazelnuts, flaxseeds, chia, and sunflower seeds. We also incorporate cold pressed extra virgin olive oil in all our baked products, providing not only flavour but also antioxidants like polyphenols that support cell protection and healthy aging.
Alongside these heart healthy fats, our products provide essential vitamins and minerals, in particular magnesium and iron. We also include high-fibre ingredients like psyllium husk to promote digestive health, balanced blood sugar, and help keep you feeling full longer. The combination of these nutrients helps support your heart health, keep you energised, and nourish your body with wholesome goodness!
Product Recommendations:
Original Loaf: Polyunsaturated Fat (Omega 3 & 6) 4.8g per serve, Fibre 6.3g per serve, Magnesium 26% RDI per serve, Iron 13% RDI per serve
Gluten-Free Original Loaf: Polyunsaturated Fat (Omega 3 & 6) 5.1g per serve, Fibre 6.1 per serve, Magnesium 27% RDI per serve, Iron 13% RDI per serve
Original Bites: Polyunsaturated Fat (Omega 3 & 6) 3.7g per serve, Fibre 4.5g per serve, Magnesium 21% RDI per serve, Iron 11% RDI per serve
Nicetella: Monounsaturated Fat 7.4g per serve, Vitamin E 19% RDI per serve, Magnesium 11% RDI per serve
Bio:
Bianca Luscombe
Nutritionist and Product Developer | Postgraduate Certificate in Human Nutrition and Food Science. As a Type 1 Diabetic since age 6, Bianca co-founded Curiously Cauli, which turns cauliflower into gluten-free snacks packed with fibre, vitamin C, and antioxidants—all with no added sugar. Bianca loves the Stone Age Staples Original Bites for their ability to keep her full and her blood sugar stable, making them a great choice for nutritious, tasty snacking.
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