The skinny ON FAT
TURN YOUR FORMER NEMESIS INTO A USEFUL FRIEND
Fat was once the bad guy when it came to food, but we now have a better understanding of the different types of fats and how they affect our bodies.
We actually need certain types of healthy fats in our diet and if you think you are doing a good thing by cutting down on all fats, you could be doing yourself a major disservice.
The two types we need are monounsaturated fats and polyunsaturated fats (including omega-3 fatty acids). Here’s what happens if you don’t get enough ...
YOU ALWAYS FEEL HUNGRY
While eating plenty of protein and fibre in your diet can help you feel full, so too can getting adequate fat. Fat affects satiety, so if you find you often feel hungry even after eating a meal, it could be due to a lack of fat.
YOUR SKIN IS DRY
Fat is like oil in a car – it keeps your body properly “lubed” and helps everything run better. Polyunsaturated fats assist with producing the skin’s natural oil barrier, which is critical in keeping the skin hydrated and plumper.
Meanwhile, fats in your diet also help to build up a protective barrier around skin cells, preventing them from becoming dehydrated, as well as keeping harmful substances out of your body.
An inadequate intake of healthy fats can lead to skin that is dry, red and prone to rashes and cracking.
YOU LACK ENERGY
Fat is the body’s most concentrated source of energy, providing more than twice as much potential energy as carbohydrates or protein. If you find yourself constantly lacking in energy, take a close look at your diet. An inadequate intake of healthy fats could play a part.
YOU HAVE TROUBLE CONCENTRATING
Our brains are around 60% fat and they need fat to run efficiently. A diet that includes plenty of monounsaturated fats increases the body’s production of a neurotransmitter called acetylcholine, which plays an important part in the learning
and memory processes.
A Canadian study found that people who ate a diet high in monounsaturated fats over the course of a year were better able to learn and remember things, age-related cognitive decline slowed down and their risk of Alzheimer’s decreased. YOU FEEL DEPRESSED
AND STRESSED
Your brain also needs fats to help it produce feel-good chemicals such as serotonin and dopamine. Studies have found that a lack of omega-3 fatty acids, which are polyunsaturated fats, can lead to mood swings and depression. People who eat very little fat are more prone to stress, anxiety and low self-esteem, according to US research.
YOU DON’T GET THE MOST OUT OF VITAMINS
Four types of crucial vitamins – A, D, E and K – are fat-soluble, which means they are best absorbed by the body when they are taken with foods that contain fats.
If your fat intake is very low, it can affect the body’s ability to absorb and utilise these vitamins and you can end up with deficiencies.
For example, a vitamin A deficiency can lead to very dry skin and poor night vision, while a chronic shortage of vitamin D may result in weak and brittle bones, as it is needed to help your body absorb calcium.