Nutrition: Keep good fat in your diet

NAIROBI: Most of us are very cautious about consuming fat with some going to extreme levels of completely eliminating all fat from their diets. It is however, important to know that not all fat is bad.

There are two types of fat, saturated fats - which solidify at room temperature and unsaturated fats, which are liquid at room temperature. Another type of fat is trans-fat, which is formed from a slight adjustment to unsaturated fat.

Saturated fats are obtained from red meat, coconut oil, cheese, whole milk, ice cream and butter, while trans-fats are obtained from margarine, peanut butter, deep fried food, cakes, pastry and snack chips.

The two are associated with increased cholesterol levels and higher risk of heart disease.

Unsaturated fats are associated with an increase in good cholesterol and come in two types: Monounsaturated fats found in peanut oil, olive oil, almonds, avocados, cashew nuts and peanuts. Polyunsaturated fats found in corn oil, oily fish, fish oil, safflower oil, soy bean oil and cotton seed oil.

Contrary to current trends of fat elimination from the diet, fat is still very essential to our bodies. Without it, fat soluble vitamins A, D, E and K, cannot be absorbed. These are vitamins essential for the body's optimal functioning.

Fat also gives the body energy, although it is recommended that less than 30 per cent of all total calories should come from fat. This means a man who consumes 2,500 calories per day should consume only 83g of fat.

Saturated fat sources should only contribute seven to ten per cent of total calories, with the rest coming from unsaturated fat sources.

Fat also helps to insulate the body and to cushion vital organs from shock.

Verdict: Fat is essential, but caution should be taken when choosing the type to consume.