Fats and Fallacies
We have heard numerous articles in the press on this issue, and no doubt will continue to hear about the amount of fat in our diets for some time to come. There are three things that we know for sure about fat in our diets:
1. Fat is ESSENTIAL to our health and wellbeing
Approximately half of our body’s fat is stored just under the skin to provide insulation against temperature changes. It also is instrumental in the manufacturing of Vitamin D when we are exposed to the sun. Fat also is stored around the vital organs to help protect them from injury by cushioning. Fat or more specifically - fatty acids are needed for the body’s growth, metabolism and manufacture of sex and cell hormones. They are also the transporters for the fat soluble vitamins (Vitamin A, D, E & K).
2. We consume far too much fat in our diet
Visualize a tablespoon of oil. This is all the fat that your body actually needs. Calorific intake in developed nations is as high as 40 percent from fats against developing countries of only 10 percent. Who says that the developed countries of the world have nothing to learn?
3. The fat debate has enabled commercial exploitation through low-fat and fat-free alternatives
Even if we consume no fat at all, our body will convert excess calories from carbohydrates and protein into fat. It is from this that we can quickly see that all the ‘low-fat’ snack bars which we thought were so healthy for us are not, as the additional sugar that the contain to maintain the moisture content lost in the removal of fat, while containing no fat as such is quickly converted into fat as the calorie supply is excessive to our bodies demands.
Whether you are thinking about the solid ‘fats’ such as butter, margarine and the visible fat on meats, or the liquid ‘fats’ such as vegetable oil, they are all fats and all contain the same about of calories per gram (9 calories per gram of fat compared with 4 calories per gram of carbohydrates and protein), but can vary considerably in the volume stakes. e.g. a cup of oil weights much more than a cup of whipped margarine which contains lots of air and maybe even water. This together with our body’s efficiency of storing fats more easily than carbohydrates and proteins means that a diet rich in high-fat foods is a recipe for disaster. Fats also take much longer to burn than carbohydrates and proteins, so a high fat diet will mean that you will feel ‘full’ for much longer than if just consuming carbohydrates and proteins. On the positive side, fat will also stimulate the intestine to release cholecystokinin a hormone that is an appetite suppressant. This is why it is so important to be in-tune with your body and listen to what it says, rather than what your mind (or the advertiser) wants.
Fat is the main flavor carrier in our food. It is for this reason so many people are loathe attempt low-fat diets, as that it is assumed that you can just remove the fat and not replace it. This is WRONG. Fat removal means an imbalance in the dish or food, so it has to be rebalanced by the addition of extra flavorings from other sources to compensate. It is for this reason that the use of fresh herbs, pungent spices, and citrus juices are so important in low fat cooking. Be warned though, if you expect your low-fat bakery products to be just as moist, then they will probably contain high levels of sugar, so MUST be consumed in reduced portions or you will end up with the same result.
Our body stores fat in the adipocytes or fat cells. These expand as fat is accumulated, and can be up to 100 times larger in an obese person. Overweight infants also accumulate more fat cells, and once in place will remain forever, however they will shrink if the fat is used as an energy source and ‘burnt’ off. They then will emit a plea for replenishment. So think again about the future of your ‘chubby’ child as you may well have set his/her destiny on a roller-coaster of weigh gain / weight loss.
Choose your foods carefully; being especially vigilant with the hidden fats that your food contains and you can enjoy your food without guilt.