POLOKWANE – Read on and learn more about the good, the bad and the ugly of fats.
The Good
Fats are classified according to their chemical structure. Polyunsaturated fats, better known as Omega 3 and Omega 6 fats have very important functions in our bodies. They are called essential fatty acids because our bodies cannot make this fat, and we need to consume enough through our diets.
Breakdown of these fats to its active forms that can be used by our bodies are facilitated by the same enzymes, making it not only important to eat foods with these fats in them, but the correct amount of each type to be healthy.
Unknowingly, our westernised diets have caused us to eat too much Omega 6 and too little Omega 3 fats, which increases inflammation in our bodies. Inflammation in the body in turn increases our risk for diseases such as cancer, thrombosis, arthritis and inflammatory bowel diseases. The reason we eat too much Omega 6 fatty acids is because we tend to consume more processed foods, fast foods, and restaurant meals where food is prepared from the cheapest oil available (for example sunflower oil or soya oil, which are both high in Omega 6 fats, but low in Omega 3).
A lot of sauces we add to our foods are also rich in Omega 6 fatty acids (burger sauces, salad dressings and dips)
Margarine is one of the main sources of fats in our diets. Traditionally, margarine is made from sunflower oil and maybe soy bean oil, which is high in Omega 6 fatty acids. But with canola and olive margarine having been developed in the past few years, we are now able to increase our Omega 3 fat intake by choosing the right margarine.
The Cancer Association of South Africa (Cansa) supports the following formula for margarine per 100g:
- Trans fat <2% (e.g. <2g/ 100g margarine)
- Saturated fat < 10% (e.g. < 10g saturated fat/ 100g)
- Omega 3 fat > 4% (e.g. > 4g omega-3 fat/100g)
- Omega 6 to Omega 3 ratio < 2 (e.g. 10g omega-6 and 5g omega-3)
Some practical tips:
- Eat fats only in moderation. When using fats, aim to:
- Use mainly monounsaturated fats (nuts, avocado’s, olives, peanuts, their oils, and canola oil).
- Increase intake of Omega 3 fats by eating fatty fish at least twice per week. Fatty fish include salmon, mackerel, pilchards, and sardines. Canola oils, linseed, soy beans and walnuts also provide small amounts.
- Minimise intake of Omega 6 fats by consuming less processed and fast foods.
- Choose a soft margarine in a tub (not brick margarine) and limit use to spreading on bread only, not for cooking.
- Check labels and compare with the Cansa formula
For more information on healthy diets and dietary fats, contact a registered dietitian in your area. Find a list of registered dietitians at www.adsa.org.za.
Anke van Waveren
Registered dietitian
