What does fat do to your body?

Summary

This video explains the importance of including fat in a balanced diet while emphasizing the need for moderation. Fat provides essential fatty acids and vitamins but is high in calories, which can lead to weight gain and increased heart disease risk if consumed in excess. The video highlights the difference between saturated and unsaturated fats, advising a swap of saturated fats for healthier unsaturated options. It also offers practical tips like using vegetable oils instead of butter, choosing lean meats, and checking food labels to make healthier fat choices.

Takeaways

• 😀 Fat is an essential part of a balanced diet, providing fatty acids and fat-soluble vitamins for your body.
• 😀 Fat is high in calories; 1 gram of fat contains about double the calories of 1 gram of carbohydrates or protein.
• 😀 Eating too much fat can lead to weight gain, which increases the risk of heart disease by up to 28%, even in otherwise healthy individuals.
• 😀 The type of fat you eat is important; the two main types are saturated and unsaturated fats, which affect the body differently.
• 😀 Too much saturated fat can raise bad (non-HDL) cholesterol levels, increasing the risk of heart disease and circulatory issues.
• 😀 Saturated fat is commonly found in coconut oil, ghee, fatty meats, and cheese, while unsaturated fat is in vegetable oils, oily fish, avocados, nuts, and seeds.
• 😀 Trans fats can also raise non-HDL cholesterol levels. Though small amounts are still found in meat and dairy, UK manufacturers have largely removed trans fats from products.
• 😀 The recommended maximum intake of fat is 70 grams per day, with less than 20 grams of that being saturated fat.
• 😀 Practical swaps can help reduce saturated fat intake, such as swapping cheese for avocado, fatty meat for oily fish, and chocolate for unsalted nuts.
• 😀 For healthier cooking, use oils instead of butter, lard, or ghee, and measure oil use as each teaspoon adds 25 calories.
• 😀 Lean meats like skinless turkey or chicken, or plant-based proteins like beans, eggs, and fish, are healthier alternatives to fatty meats.

Q & A

What role does fat play in the body?

Fat is essential for providing fatty acids and fat-soluble vitamins that keep the body functioning properly. It is a necessary part of a balanced diet.

Why is fat high in calories?

Fat is high in calories because 1 gram of fat contains about double the calories found in 1 gram of carbohydrates or protein.

How can consuming too much fat affect your health?

Consuming too much fat can lead to weight gain, which increases the risk of heart disease by up to 28%, even in people who are otherwise healthy.

What are the two main types of fat in food?

The two main types of fat in food are saturated fat and unsaturated fat.

How do saturated and unsaturated fats differ in the body?

Saturated fats can raise bad cholesterol (non-HDL), increasing the risk of heart disease, while unsaturated fats are healthier and can help improve cholesterol levels.

What foods are high in saturated fat?

Foods high in saturated fat include coconut oil, ghee, fatty meats, and cheese.

What are some examples of foods rich in unsaturated fat?

Examples of foods rich in unsaturated fats are vegetable oils, oily fish, avocados, nuts, and seeds.

What is trans fat, and why should it be avoided?

Trans fat is a type of fat that can raise bad cholesterol levels. It was previously added to foods but has been removed from most products in the UK due to health risks.

What is the recommended maximum intake of fat per day?

The recommended maximum intake of fat is 70 grams per day, with less than 20 grams of that being saturated fat.

How can people reduce their intake of saturated fat?

People can swap saturated fats for unsaturated fats, such as using avocado instead of cheese, oily fish instead of fatty meats, and unsalted nuts instead of chocolate.