Play all audios:
For years, fat has had a bad reputation in the world of nutrition. But as Vinny Kodamala, nutritionist at LloydsPharmacy Online Doctor explains: “A small amount of fat is actually beneficial
for you. "Fat helps the body perform essential functions: it aids in the absorption of vitamins A, D, and E and is crucial for producing hormones such as estrogen and testosterone.
It’s only when we consume more fat than our bodies require that the surplus is stored as body fat.” Fats are also classified into three main types: saturated, trans fats, and unsaturated.
However, a survey of 1,000 UK adults conducted by LloydsPharmacy Online Doctor found that nearly two-thirds (61%) did not know the difference between the types of fat. DIFFERENT TYPES OF
FATS EXPLAINED SATURATED FATS Vinny said: “Saturated fats tend to come from animal products, though they can also be found in some plant-based foods. These are often referred to as ‘bad’
fats, as consuming too much can lead to increased cholesterol levels.” “Lots of saturated fat in your diet can increase the levels of LDL (so-called 'bad' cholesterol) in your
body, which increases your risk of stroke and heart disease." Cholesterol is a fatty substance produced by the liver, which is carried in the blood as low-density lipoprotein (LDL) and
high-density lipoprotein (HDL). The NHS states that most people in the UK eat too much saturated fat, with the government recommending that men should not eat more than 30g of saturated fat
a day and women no more than 20g a day. Despite this, the poll found only half (49%) of UK adults are actively trying to cut down the amount of saturated fats they eat. Once more, over half
(52%) have never had their cholesterol levels checked before. TOP SOURCES OF SATURATED FATS: * RED & PROCESSED MEATS - including beef, lamb, pork, bacon, and ham * MILK & CHEESES -
especially hard cheeses, full-fat milk, and butter * SNACKS - including biscuits, cakes, and pastries TRANS FATS Vinny said: “These are a type of unsaturated fat, however, they typically
come from an industrial or artificial source, but they're also found in hydrogenated vegetable oil, a type of cooking oil that can be added to food to prolong its shelf life. “Like
saturated fats, trans fats can raise cholesterol levels in the blood, however, they are considered more damaging. Therefore, the government recommends that adults should not have more than
about 5g of trans fats a day.” COMMON SOURCES OF TRANS FATS: * Margarine * Bread * Doughnuts, cakes, and pastries * Fast food UNSATURATED FATS Vinny said: “These are often classed as ‘good’
or healthier fats and are mostly found in both plant-based foods and oils and seafood. These fats can also help improve blood cholesterol levels and ease inflammation.” There are two types
of unsaturated fats - monounsaturated fats and polyunsaturated fats. * MONOUNSATURATED FATS - used by the body to keep the heart healthy by increasing the levels of HDL cholesterol and
decreasing levels of LDL cholesterol. * POLYUNSATURATED FATS - can also reduce the amount of LDL cholesterol in your body. These usually come in the form of omega-3 and omega-6, but the body
can't make all the types of these fats itself, so they need to come from food. TOP SOURCES OF UNSATURATED FATS: * OILY FISHES - including salmon, herring, mackerel, and trout * NUTS
& SEEDS - such as macadamia nuts, almonds, hazelnuts, walnuts For this reason, the NHS recommends that an adult eats two portions of fish per week (240g) for the benefits of omega-3
absorption, which the body cannot produce itself. FOOD LABELS AND BUYING LOWER-FAT FOODS By UK law, labels on the back or side of food packaging must include information on: * The number of
calories or ‘energy’ * The amount of fat and saturated fat * The number of carbohydrates * The sugar percentage * The protein content * The total salt content The above information is
provided per 100g or per 100 ml, and sometimes it’s provided per portion. However despite this, over half (55%) of Brits don’t bother checking these all important labels when purchasing food
items. Fat content may be presented in different ways on nutritional labels - either as total fat or saturated fat. TOTAL FAT: * HIGH: more than 17.5g per 100g * MEDIUM: between 3g to 17.5g
per 100g * LOW: 3g or less per 100g * FAT-FREE: 0.5g or less per 100g Vinny added: “If you’re trying to cut down on fat, avoid foods with more than 17.5g per 100g.” SATURATED FAT: * HIGH:
more than 5g per 100g * MEDIUM : between 1.5g to 5g per 100g * LOW: 1.5g or less per 100g * FAT-FREE: 0.1g per 100g “When avoiding saturated fat, cut back on foods with more than 5g of
saturated fat per 100g.” ‘LOWER-FAT’ LABELS Vinny also discussed how Brits are potentially getting caught out on ‘low-fat’ foods: “For a product to be labelled lower fat, reduced fat, lite
or light, it must contain at least 30% less fat than a similar product. “But if the type of food in question is usually high in fat, the lower-fat version may still be a high-fat food (17.5g
or more of fat per 100g). Low-fat foods aren't necessarily low-calorie either, so it's important to always check those labels closely. “Often, to compensate for the reduced fat,
manufacturers increase the amount of sugar or artificial sweeteners in these products so that they have a similar taste and texture. “Also because of the label wording, it can create a
perception of healthiness, leading consumers to eat a larger portion than they would otherwise.” As for Brit’s shopping habits, the slight majority (55%) always opt for a lower-fat option if
available, whereas the remaining 45% choose to stick with the full-fat original. THE HEALTH CONSEQUENCES OF EXCESS FAT As Vinny explained: “Too much fat in your diet, especially saturated
fats, can raise your cholesterol, which increases the risk of heart disease. “Also, if you are consuming more calories than you are burning off each day, this will lead to weight gain, which
can put you at risk of heart disease, type 2 diabetes, stroke and certain types of cancer.” NUTRITIONIST'S FIVE FOOD SWAPS “The amount of saturated fats we consume can be reduced by
making some small changes to the types of foods we consume” , said Vinny. “Often, small switches can be made to a similar alternative, for example: * WHOLE MILK - can be switched to
semi-skimmed or skimmed * CREAM - can be swapped out for plain yoghurt * BUTTER & LARD - can be substituted with plant and vegetable oils * RED MEAT - can be reduced by eating leaner
meat cuts or fish * FRIED CRISPS - can be switched to unsalted nuts and seeds “Other ways to reduce the impacts of fat-heavy diets are to cut down on frying and roasting foods and instead
opt for grilling, baking, or poaching, which don’t require any excess oils. “Choosing leaner cuts of meat that are lower in fat is another way to reduce saturated fat intake, as well as
removing any excess fatty tissue from meats such as chicken.”