In case you've been living under a rock for the last 8-10 years, here's a quick recap: lots of big-wigs in nutritional science are telling us that dietary Fat is not the enemy that it once was and our struggle with the extra kg's and poor heart health 😩 is more-so a result of an over-indulgence in refined carbohydrates 🥨🍞🥐🍝🍰🍫🍩🍦🍭 than an over indulgence in fats.
So, how much fat can we eat without putting on weight or increasing our risk of heart disease?
To quote the Heart Foundation:
'It’s the big picture that matters. The TYPE of fat you eat is more important than the total amount.'
A quick summary of their position on fat intake describes a definite need to reduce the intake of saturated fats (🍫🥧🍰🍟🍔🌭🍕🍨🥓🍗) to improve heart heath and reduce risk of weight gain AND attention must be paid to what we are replacing those saturated fats with.
'Evidence demonstrates that reducing saturated fat and:
replacing it with unsaturated fat sources (🥥🍣🥚🥑🥜) improves cardiovascular risk factors and reduces the risk of heart disease.
replacing it with whole grains (🍚, quinoa, couscous, barley, buckwheat, etc) improves some cardiovascular risk factors and reduces the risk of heart disease but not to the same extent as when we replace it with unsaturated fat, and
replacing it with refined carbohydrate (🍞🍝 🥨🥖) does not improve cardiovascular risk and does not reduce the risk of heart disease.'
*Trans-fats, regardless of other sources of energy, are consistently linked to cardiovascular risk and to heart disease.
Take Home Message: Unsaturated fat is preferred to saturated fat, both of which are preferred to trans-fats. Whole grains are preferred to refined carbohydrates however caution should be taken with grains as they can lead to inflammation.
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