Turn to natural fats to make your hormones!

Fats have had a really bad rap over the past 30-40 years. The obsession around low fat  products along with misinformation based on old research has ultimately led to a state of confusion as to whether fats are beneficial or harmful to our health. Research over the last 10 years now suggests that saturated fat is not the main cause of heart disease after all. But instead its inflammatory processed grains and sugars that are the main cause for concern. So, have we all been led down the garden path?

Firstly ‘Fats play and essential role in hormone production.’ Without fats in our diet, we’d all be struggling to make vital hormones that support all aspects of our health. Let’s look at some of the roles fat have in our body:

1. It can provide a significant fuel source for energy production.
2. It forms the outer layer of our cells.
3. Your brain is made up of 60% fat.
4. It supports (neurotransmitters) and signals your hormone pathways.
5. Helps in the manufacture of hormones.
6. Certain fats can act as food for the cells in our colon, supporting good digestive health. and preventing bacterial overgrowths or infection.
7. It keeps us feeling fuller for longer.

In fact, without fat’s, we wouldn’t absorb some especially important fat-soluble vitamins like Vitamin A, D, E and K which all play crucial roles in all aspects of our health. 

Not all fats are created equal though.

In fact, some fats are darn right dangerous to our health. Research suggests Oils Such as Pure unsaturated fatty acids (PUFA) aka ‘vegetable seed oils’ like corn, sunflower, safflower, rapeseed, rice bran and refined palm oil are all toxic for our health. Yes, that’s right ‘ordinary cooking oil’. They are deemed toxic due to the fact our body struggles to recognise and break these fats down. This is due to the alteration and modification to the fats that takes place in the processing and heating procedure in the manufacturing of these oils.

They are also high in omega 6 which can be inflammatory in the body if not in balance with other omegas like omega 3 & 9. Furthermore, they create an inflammatory response to the body and free radical damage on a cellular level damaging enzyme, mitochondria (our energy cell), hormones and DNA. That’s not to say we shouldn’t eat sunflower, chia, or flax whole seeds, to the contrary, some of these seeds are very nutritious when left intact and whole, it’s just when they are altered in the manufacturing processes that they then become unfit for consumption.

Hydrogenated and trans fats are also one to avoid and are in some of our favourite snacks and foods like biscuits, crisps, cakes, chocolate, processed meals, margarine and other spreads. That’s not to say cut them out altogether but do be mindful of the nasty fats some of them contain and eat them sparingly as a treat every now and then rather than a constant go to ready meal and snack.  As always, It’s all about getting the 80-20 (rule) balance right. Especially if currently managing your calorie intake as its good to remember fat has 9 calories of fat per gram so choosing the right fats to eat is essential.

What do good fats look like

In a nutshell, eating non-processed forms as close to nature as possible is key. Eat a balance of fats focusing on animal fats, fish, olive, avocado oil and some nuts and seeds, whole fat yogurts in their natural forms rather than oil forms as they can be more fragile and likely to imbalance your omega 3 to 6 ratio.

Fats are divided into 3 main groups:

Saturated fatty acids (SAFA’s) – short, medium and long chain

Mono-unsaturated fatty acids (MUFA’s) – medium and long chain

Poly-unsaturated fatty acids (PUFA’s) – long chain

Good fats come in a variety of products such as Grass-fed meat, free range poultry, oily fish, organic full fat dairy, eggs, nuts, seeds, avocadoes, olives, cold pressed seed/nut oils. Always avoid reaching out for low fat products, as they are usually replaced with inflammatory sugar instead to enhance its flavour.

Best fats for cooking

Coconut (Saturated)

Animal fats, Ghee, butter, duck, goose, lard (Saturated)

Extra virgin olive oil (cold pressed) (Monounsaturated)

These fats are less likely to damage once heated, having said that they should only be heated to smoke point, so simmer the oil instead to avoid burning it as they will become damaged. Always dry off excess fat.

Best fats for dressing salads, soups, dips, and also for vegans

Cold pressed extra virgin olive oil (Monounsaturated)

Avocado (Monounsaturated)

Hemp (polyunsaturated)

Flaxseed (polyunsaturated)

Best fats to reduce inflammation

Omega 3 fish (salmon, maceral, anchovies, sardines, herring, trout). High in EPA & DHA (polyunsaturated) and or omega 3 fish oil supplements.

Whole Flaxseed and their oil (polyunsaturated)

Avocados

Recap

Remember to eat grass-fed meat high in omega 3, free range or organic poultry, oily fish, grass fed cow’s butter, full fat cheese, eggs, nuts, seeds, avocadoes, olives, ‘cold pressed extra virgin seed/nut oils’. Cook with; Olive oil, lard, butter, coconut oil, goose/duck fat.

Avoid: Processed foods, ready meals, fast foods, take-aways, margarine, ‘low fat’ foods, heated vegetable oils.

Avoid processed seed oils, especially hydrogenated and trans fats for cooking.  

Avoid low-fat diets especially if they make you hungry and haven’t worked for you in the past and you find yourself back where you were pryer to a low fat dieting regime. Instead go ahead and enjoy some healthy fats and instead cut down on the sugar and processed grains holding you back from good health.