It goes without saying fat has an appalling reputation.
What do you think when you read the word ‘fat’? Nothing good I expect.
But fat has its place, it adds flavour and certainly too little fat in your diet has consequences.
Fat is a vital part of our diet. It helps your body absorb vitamins, supports cell growth, supports brain and eye health, fatty acids play a vital role in wound healing, dietary fat is an essential input to producing the sex hormones estrogen and testosterone and a fantastic source of energy. On that last one, one gram of fat provides about nine calories of energy, compared to one gram of carbohydrate or protein, which yields about four calories of energy.
Too little fat and you are putting yourself at risk of night blindness, infertility, swollen gums, becoming easily bruised, dry hair, loose teeth, muscle pain and even depression.
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More often than not, we are eating too much fat, and we all know the consequences of that.
But what about not consuming enough fat? It does happen. Strict diets or taste preferences can go either way, and not enough fat also has its consequences, so what are the signs you are not eating enough fat? Well, weight obviously, but here are a few more signs you might need to up your fat intake and some ‘good’ fat suggestions.
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You are always hungry
If your stomach starts making itself known very shortly after you have eaten your last meal then you may need to up your fat intake.
There is no suggestion you should chow down on a deep-fried chocolate bar for second breakfast, but maybe switch out low fat dairy for standard and put some ‘good’ fats into your diet such as adding an avocado or a couple of slices of cheese to your next meal. An avocado and cheese toastie on seed bread would be ideal.
You are often cold
Fat makes us ‘run hot’. If you are the one person in the room always complaining about the cold while everyone else looks at you in bewildered silence, it may be time to consider a bit more fat in your diet. Not a lot, of course, but maybe a handful of nuts high in oil such as walnuts, Brazil nuts or almonds could do the trick, and save on your heating bill.
You take supplements
Vitamins A, D, E and K are fat soluble, which just means they absorb into dietary fat. Not enough fat in your diet and you won’t get the best out of your supplements, which can severely hamper your health. A lack of vitamin D, for example, can interfere with the body’s immunity and who wants that in a time of COVID?
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You feel a bit mentally flat
We all experience ups and downs throughout the day, but it may be due to a lack of good fats in your diet. There is loads of research into the benefits of omega 3 fatty acids but it’s also good for keeping us alert and on the ball and there are also several studies linking it to decreasing age-related mental decline and a reduced risk of Alzheimer’s disease.
Good sources of omega 3 fatty acids are ‘fatty’ fish such as salmon, mackerel and herring and that old-fashioned favourite,cod liver oil supplements.
If you don’t like fish, try chia seeds, walnuts and soybeans.
You have dry skin
A lack of essential fatty acids can lead to dermatitis and can also increase sun sensitivity and acne-related inflammation. Omega 3 and 6 fatty acids are the culprits, so once again, more fatty fish and soy as well as corn, and safflower and sunflower oils.
Have you had to radically alter your diet as you age? Tell us in the comments section below.
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