Welcome to the tenth installment of Game Changers! Here, we get to talk about all things nutrition with me, Dolapo Balogun. I’m a registered and licensed dietitian who gets to use this platform to give you all trusted, evidence-based information. This means, you can trust Game Changing Fuel as a source for all the 411 on nutrition. This is our space to not only get real, but also get informed. 🧐
Oh man, we've been waiting to talk about this macronutrient. When you hear the word "fat" what comes up for you? Are you scared? Intimidated? Embarrassed?
We totally empathize with you.
Fat has such a bad rep, as it's been demonized within diet culture. And even when it's been demonized, it's also been glorified (we're looking at you Keto). From one extreme to the other, you may be thinking to just stay away from it.
But did you know fat is absolutely essential to our health, well-being, and performance?
We're going to dive into all the reasons why you shouldn't be scared of fat, and how to incorporate it with a purpose into a diet.
The role fat plays in our bodies honors the conversation of evolution - fat is how our bodies keeps itself warm. Fat also allows us to absorb vitamins and minerals, thus keeping us healthy. Fat cushions our organs, which is so important if you play constant sports like football or basketball. For athletes, fat will also help keep inflammation low. Finally, from a female perspective, having healthy levels of body fat is important for hormones and menstruation!
Having body fat is absolutely essential to your physical wellbeing.
Now that you understand a little bit about the role of fat in the diet, it's time to talk about how to differentiate between the different types.
You would approach this macronutrient the same way as carbs and protein - you want to eat the best options most of the time.
Here are the three types of fat you should be familiar with as you're taking your health into your own hands.
Mono/Polyunsaturated
Monounsaturated and polyunsaturated fats may sound confusing - these types of fats have a single carbon bond (mono) or more than one double bond (poly). We promise, that's as sciencey as we're going to get (are you getting flashbacks to 7th grade science class like we are? No thanks.)
These types of fats are best for brain health, inflammation, and heart health. They also may improve cholesterol levels.
Mono/polyunsaturated fats are best for supporting overall well-being.
When it comes to oils, they will be liquid at room temperature. As part of a balanced diet, it's vital you add these to your snacks and meals!
Sources: Olive oil, nuts and seeds, avocados, fatty fish (ex. salmon, tuna)
Saturated
When it comes to saturated, think of the "s" - this type of fat is solid at room temperature.
You can find this type of fat in animal products, such as fatty cuts of meat.
Too much of saturated fats can increase cholesterol levels, thus increasing the risk of heart disease.
HOWEVER, you shouldn't be scared of this or completely avoid it! Many sources that fit in this category are practical for different situations (such as saving money or purposely gaining weight). Moderation is key here!
Sources: Butter, lard, cheese, fatty cuts of red meat, poultry skin
Trans
Trans fat is the type of fat that we want to be mindful of the most!
This kind of fat goes through a process called hydrogenation that turns liquid oils into solid fats. This fancy process extends the shelf life of foods.
Trans fat is highly regulated because of the health concerns it poses. This doesn't mean don't ever eat trans fat; this means be mindful of it in excess!
Sources: fried foods, pastries, cookies, vegetable shortening
Although spooky season has passed, we hope we didn't scare you away!
Fat, especially healthy fats, is vital to our diet.
When it comes to the less desirable forms of fat, remember those are the types of fats that, of course, taste oh-so-good. Be mindful (and very demure), but live a flavorful life as well.
One bite, one meal, or one day isn't going to ruin your progress! Have the cheeses and cookies if you want and give yourself grace.
Food freedom is what we're all about anyway.
With gratitude,
Dolapo ✌️
Until next time. . .
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