- New report says low-fat diets are doing more harm than good
- Go for butter over margarine, and full-fat milk over reduced fat
- Mono-unsaturated fats found in nuts and avocado lower cholesterol
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Anucyia Victor for MailOnline
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The debate over the amount of fat in our diet has just become more confusing thanks to a new report.
After a study released earlier this week suggested that low fat diets are doing more harm than good, many people who thought they were health conscious are now contemplating an entirely new eating plan embracing the very ingredient they believed was the enemy.
So which fats should we embrace, and which are still no-nos? FEMAIL talked to the experts to find out.
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How much fat we should eat, and which type has been thrown into confusion by a new report
The report by the National Obesity Forum and the Public Health Collaboration said the advice to cut back on butter, cream, cheese and other types of fatty foods is wrong.
It states: ‘Eating a diet rich in full-fat dairy – such as cheese, milk and yoghurt – can actually lower the chance of obesity.
‘The most natural and nutritious foods available – meat, fish, eggs, dairy products, nuts, seeds, olives, avocados – all contain saturated fat.’
A study published last year claimed that frying your food in lard is actually better for you than vegetable oils Fish including salmon (pictured), tuna and mackerel are high in polyunsaturated fat
Some polyunsaturated fats, found in nuts and seeds, are absolutely essential in our bodies
Monounsaturated fats are most commonly found in avocados, olive oil and nuts While margarine was previously believed to be the healthier option, trans fats in margarine are now believed to be harmful to health
Dr Glenville said: ‘With no nutritional benefits at all, these are the worst fats and should be avoided at all costs.
‘Found in many processed foods to prolong shelf life, they might appear on the label as hydrogenated or partially hydrogenated vegetable oil.
‘Trans fats are linked to an increase in heart disease and are terrible for your general health as they harden cells and arteries.’
Shona adds: ‘We used to think that margarine was the healthier option as it had no cholesterol but now it is the trans fats in margarine that are believed to be harmful to health, possibly leading to unwanted weight gain, insulin resistance, and inflammation.
‘Concern about these health issues and the move towards more natural foods has led to many people to return to butter.’
CHEWING THE FAT: WHAT WE SHOULD BE EATING AND HOW MUCH
Without fat we would miss out on vital nutrients – the vitamins A, D and E – and what are known as essential fatty acids which are needed to prevent or control all kinds of ailments and conditions such as heart disease, cancers, immune system deficiencies, arthritis, skin complaints, PMS and menopausal symptoms.
The average intake of fat in Britain is currently almost 40 per cent of our total daily calorie intake. In fact, the Department of Health advises that this should be a maximum of 33 per cent.
This equates to 71g a day for women and 93.5g a day for men. Women on a diet should reduce this to around 50g a day.
But this is not the whole picture. There are different types of fat and you should try to eat more of some of these fats and less of others.
Milk – If you’re drinking milk, it’s better to opt for full-fat rather than reduced fat versions. You are allowed up to half a pint of full-fat milk a day. Full-fat milk will make you feel fuller for longer and studies have shown that some of the fatty acids in milk products can help regulate weight.
Eggs – Contrary to popular belief, eggs are actually good for you and can be consumed up to four times a week, experts say. Studies have shown that dietary cholesterol does not increase cholesterol levels in the blood so the next time you fancy an omelette, you should give in to your craving.
Olive Oil – While it is safe to dress your salads with it, olive oil can become carcinogenic when heated and should not be used for frying. So the next time you’re planning on cooking with oil, opt for rapeseed or sunflower.
Red Meat – It all depends on where your red-meat comes from. Check the labels – 100g three to four times a week is fine but only if the animal has been reared on a grass-diet.
Carbohydrates – We were once told that they should make up to half of your daily food intake but the advice has now been discounted. Steer clear of white carbohydrates and choose wholegrains instead. Foods such as white rice, pasta and bread convert into sugar, which puts the body at risk of Type 2 diabetes and cancer.
Processed meat – This is a definite no. Processed meats contain high amounts of trans-fats and also have high levels of salt. So as delicious as that bacon sandwich or Parma ham is, there really is no nutritional benefit when it comes to eating it.
Yoghurt – Like milk, choose full-fat over low fat if you want to reap the rewards of this food. Low-fat yoghurts are full of sugar to replace the taste of the fats which have been removed from it.
Fruit juice – Touted as a health benefit, fruit juice is actually bad for you. Even if you are juicing your own, the process of extracting liquid from the fruit causes the loss of fibre, which is where all the fruit’s nutrional benefits are. When you juice you are also consuming more fruit (and thus sugar) than you would consume if you were actually eating it.
Chocolate – Very good for the heart but only have ones with 70 per cent or more cocoa content. Milk chocolate and white chocolate are full of fat and sugar with hardly any cocoa so its best not to indulge.
Butter – It’s better to have it in small amounts than it is to opt for margarine or low-fat spreads.
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