Quality and quantity

Saturated fats vs unsaturated fats: not only the quantity but also the quality is important!

• On a chemical level there are 2 fat groups: saturated fats and unsaturated fats.
• Unsaturated fats are important for our health, while we must try to avoid saturated fats.
• As a general rule, saturated fats are solid at room temperature and are mainly of animal origin.  We find lots of saturated fats in biscuits, cakes, cheese, ready meals, meat, fresh cream, etc.  Vegetable fats are mostly unsaturated and are liquid at room temperature.
• Unsaturated fats can be further subdivided into monounsaturated fats and polyunsaturated fats.
  • We have a particular need for polyunsaturated fats. These fats contain lots of essential fatty acids. These are fatty acids that we cannot produce ourselves (or not sufficiently). We must therefore absorb them via our diet or through supplements. Omega 3 and omega 6 fatty acids are a well known example of these. 
  • The consumption of omega 3 in particular is often too low amongst those living in western countries.
    These are good sources of omega 3 fatty acids:
    • oily fish
    • omega 3 enriched spread
    • green vegetables
    • nuts
    • flaxseed
    • linseed
    • nut oil
    • soya seed
    • shellfish