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Why we need fat in our diet

Are you always opting for the low-fat option on things? Do you think fat is the enemy? At 9 calories per gram fat provides more energy than carbohydrates and protein, each clocking in at 4 calories per gram. If you are looking to reduce the calories your are consuming, catting out fat may therefore seem as easy win. But banishing fat completely from your diet would be a mistake. And here is why:

Fat-soluble vitamins

Vitamins A, D and E are fat soluble which means they can only be absorbed and transported with fat. Going on a low fat diet could put you at risk of not getting enough of these vitamins. It’s particularly Vitamin E that is of great concern, as it can only be found in vegetable oils, seeds, nuts and egg yolk.

Essential Fatty-Acids

These cannot be produced by the body and need to be consumed in the form of food. There are two types: omega-3 and omega- 6.

Why are omega-3 fatty acids important?

They are crucial for preventing blood clotting and inflammation. Omega-3 fatty acids also benefit your immune system and the widening and constriction of blood vessels.

Why are omega-6 fatty acids important?

These are important for our cell membranes and our skin. Omega-6 fatty acids also help to reduce LDL cholesterol (the ‘bad’ cholesterol). A lack of omega-6 fatty acids can lead to dry flaky skin – so if you want a lovely glow make sure to consume enough healthy fats.

Where can you find omega-3 and omega-6 fatty acids?

Oily fish such as salmon, trout, herring, mackerel and sardines; flaxseeds, flaxseed oil, pumpkin seeds, walnuts, chia seeds, rapeseed oil and soybeans.  

Fat is not the enemy, in fact all 3 macronutrients are important in their own way. If you need help understanding your macros and how much you should be having of each get in touch.

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