Fat

Functions of Fat

• Fat is a concentrated source of energy that provides 9 calories per gram, more than protein or carbohydrates.
• Fat is necessary for the proper functioning of the body: it supports cell growth, protects our organs and keeps our body warm.
• Essential fatty acids, like omega-3 and omega-6 cannot be made by the body and must be obtained through diet.
• Fat helps the body absorb vitamins A, D, E and K which are fat-soluble.
• Fat also helps to regulate hormone production, aiding in functions like sleep and immune response.

Types of Fats

• Saturated fats can be found in animal products like butter, cheese, and meat. Too much can raise your LDL (bad) cholesterol and lead to heart disease.
• Unsaturated fats, which include monounsaturated and polyunsaturated fats, are healthy fats. They can help to lower LDL cholesterol and provide essential fatty acids.
• Trans fats are mostly created by processing liquid oils into solid spreads like margarine. High levels of trans fats are associated with heart disease.

Fat in the Diet

• It is recommended to have some fats in your diet, but not to exceed 35% of your daily calorie intake.
• Aim to reduce the amount of saturated fat you eat and substitute it for unsaturated fats.
• Junk food, fried foods, and other types of fast food are typically very high in fats, specifically trans and saturated fats.
• Foods that are high in healthy fats include oily fish like salmon and mackerel, nuts and seeds, avocados, and olives.

Fat and Cooking

• Using fats in cooking can add flavour and promote crispiness, as in chips or roast potatoes.
• Fat can be used as a cooking medium in methods like deep frying.
• Many baking recipes use butter or other fats to provide tenderness and a moist mouthfeel.
• Substituting healthier oils like olive oil for butter or lard can be a way to make recipes healthier.