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Healthy fats are explained by expert nutritionist.
Not sure what healthy fats are? In this video of Nutritionist Explains, accredited nutritionist Jamie Wright, explains the role of healthy fats in a balanced diet and tells us why dietary fat is important to our body and health in the first place.
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Chapters
00:00 - Introduction
02:55 - Healthy fats
05:44 - Health benefits
07:21 - Saturated vs. unsaturated
09:09 - Cholesterol
10:49 - Outro
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0:00
hi I'm Jimmy Wright an accredited
0:01
nutritionist and I specialize in helping
0:03
people all across the world achieve
0:05
their goals without silly fat diets in
0:07
this episode of nutritionist explained
0:09
I'm going to be discussing the role of
0:10
healthy fats in a balanced
0:13
[Music]
0:15
diet before diving into the role of
0:17
healthy fats in a balanced diet it's
0:19
worth understanding why dietary fat is
0:21
important to our body and health in the
0:23
first place dietary fats also known as
0:25
dietary lipids play a range of crucial
0:27
roles in our bodies one of the main
0:29
functions of fat in our body is to
0:31
provide energy fat is a concentrated
0:33
source of calories providing us with
0:35
nine calories per gram compared to four
0:38
calories per gram from carbohydrates and
0:40
protein this means that fats can provide
0:42
a potentially longer lasting and
0:44
sustainable source of energy especially
0:46
during periods of prolonged physical
0:48
activity when our calorie intake is
0:50
restricted another important function of
0:51
fat in the body is to support the
0:53
absorption of fat soluble vitamins
0:55
vitamins a d e and K are considered fat
0:59
soluble which which means they require
1:00
dietary fat for proper absorption and
1:02
utilization by the body without an
1:05
adequate intake of dietary fats our
1:06
bodies would struggle to absorb these
1:08
essential vitamins which may lead to
1:10
deficiencies and potential health
1:12
problems another important function of
1:14
dietary fat is the role it plays in
1:16
supporting healthy cell function and
1:17
structure you see every cell in our body
1:20
is surrounded by a membrane which is
1:21
essentially a kind of wall that is
1:23
comprised of fat molecules called
1:25
phospholipids these phospholipids which
1:28
to help on the visual side look a bit
1:30
like people lying side to side more or
1:31
less shoulder Tosh shoulder help to
1:33
maintain the integrity and the fluidity
1:36
of the cell membrane in doing so this
1:38
allows for proper communication between
1:40
cells as well as the transport of
1:42
nutrients and other substances in and
1:44
out of cells it's somewhat similar
1:46
function of fat is the role it plays as
1:47
a structural component of our nervous
1:50
system myelin a protective covering
1:52
around nerve cells is composed primarily
1:54
of fat this is often referred to as the
1:56
myin sheath and this protective cover
1:58
helps facilitate the the transmission of
2:00
nerve signals throughout the body
2:02
allowing for proper sensory perception
2:04
and motor coordination did you know that
2:06
fat is directly involved in the
2:08
production of hormones hormones such
2:11
as testosterone which we know that from
2:14
a previous video that you can find here
2:16
is vital to the growth of your gains now
2:19
speaking of vital uh to highlight a
2:21
final important role that fat plays in
2:23
the body it also provides insulation and
2:25
protection for our vital organs adapost
2:28
tissue commonly known as body fat acts
2:30
as a cushioning layer around organs like
2:32
the heart liver and kidneys protecting
2:34
them from injury and providing
2:35
insulation to maintain body temperature
2:37
are all forms of dietary fat created
2:40
equal m not quite some types of fats
2:43
appear to be healthier than others but
2:45
which ones exactly just what are the
2:47
healthy fats the first of the healthy
2:49
fats to highlight are monounsaturated
2:51
fats these fats are liquid at room
2:53
temperature and become solid when
2:55
refrigerated we often find these in
2:57
various plant-based foods and oils
2:59
making them a great addition to a
3:01
balanced diet one of my favorite sources
3:03
of monounsaturated fats are avocados
3:05
surprisingly avocados are more than just
3:07
an influencer's toast topping of choice
3:09
when it comes to posting their daily
3:11
brunch activities in fact avocados are
3:13
actually quite delicious but are also
3:15
packed with health promoting
3:16
monounsaturated fats adding avocado
3:18
slices to your salad or spreading some
3:20
avocado on toast can be an excellent way
3:22
to increase your intake of
3:23
monounsaturated fats another great
3:25
source of monounsaturated fats are nuts
3:28
particularly Ammons and C shoes snacking
3:30
on a handful of these nuts between your
3:31
meals having a portion with breakfast or
3:34
adding to a salad can provide you with a
3:36
good dose of healthy fats olive oil is
3:38
another fantastic source of
3:39
monounsaturated fats including olive oil
3:41
in your diet can not only improve the
3:43
taste of your maze but also boost your
3:44
intake of these mod unsaturated fats
3:47
other sources of these fats You may wish
3:48
to consider including in your diet would
3:50
be the likes of nut Butters sesame oil
3:53
and even sunflower oil the other major
3:54
type of healthy dietary fat are the
3:56
polyunsaturated fats polyunsaturated
3:59
fats are different to monounsaturated
4:00
fats as they tend to be liquid at room
4:02
temperature these fats are made up of
4:04
two or more double Bonds in their
4:06
chemical structure which is what gives
4:07
them their liquid consistency there are
4:09
two main types of polyunsaturated fats
4:12
Omega-3s and the omega-6 fatty acids
4:15
these two types of fats are considered
4:16
essential meaning that we simply can't
4:18
produce them ourselves and so they have
4:20
to be gained from our dietry intake
4:22
let's talk omega-3 first omega-3 fatty
4:24
acids are known for their
4:25
anti-inflammatory properties as well as
4:27
a whole host of other benefits which
4:28
we'll touch on later can be found in
4:30
fatty fish like salmon mackerel and even
4:33
sardines these fats can also be obtained
4:35
from plant Bas sources such as flax
4:37
seeds chia seeds and walnuts it's
4:39
important to highlight though that
4:40
plant-based omega-3 sources don't score
4:42
too well when it comes to
4:44
bioavailability however if you're
4:45
determined to go plant-based on this
4:47
algae oil based Omega-3 supplements do
4:49
appear to be uniquely beneficial to
4:51
increasing our omega-3 index for
4:53
reference the omega3 index is simply how
4:55
we measure the levels of Omega-3 in our
4:57
blood omega-6 6 fatty acids are the
4:58
other form of essential polyunsaturated
5:01
fats and we actually tend to have plenty
5:02
of omega-6 fatty acids in our current
5:04
diet and so I wouldn't be overly
5:06
stressed about you needing to include
5:08
more of them in your current day-to-day
5:09
diet in fact the worry would be more so
5:12
about having too much as that's been
5:13
associated with chronic inflammation
5:15
hypertension and blood clotting tendency
5:18
that increases the risk of heart attack
5:20
and stroke where can you find them well
5:22
omega-6 fatty acids are found in
5:24
vegetable oils like soybean oil
5:26
sunflower oil and corn oil they're also
5:28
present in nuts and seeds like almonds
5:30
cashews and sesame seeds while omega-6
5:33
fatty acids can be converted into
5:35
omega-3 fatty acids the conversion rate
5:37
is pretty poor and so you often see
5:39
vegetarians and vegans here on
5:40
supplementing their diet having lower
5:42
levels of omega-3 fatty acids so just
5:44
what are healthy fats good for well
5:46
healthy fats are not only delicious but
5:48
also incredibly beneficial for your
5:50
overall health one of the most important
5:52
benefits of healthy fats is their
5:53
positive impact on heart health
5:55
consuming foods rich and healthy fats
5:57
can help lower bad cholesterol levels
5:59
and reduce rce the risk of heart disease
6:01
our healthy mod unsaturated and
6:02
polyunsaturated fats are known to
6:04
promote heart health by improving blood
6:06
pressure and reducing inflammation in
6:08
addition to heart health healthy fats
6:10
can also play a crucial role in
6:12
promoting the health and performance of
6:13
our brain fun fact our brain is made up
6:16
of nearly 60% fat and consuming healthy
6:19
fats can support optimal brain function
6:21
omega-3 fatty acids found in fatty fish
6:23
like salmon and walnuts have been linked
6:25
to improved memory focus and overall
6:28
cognitive function including plenty of
6:30
these fats in our diet can help enhance
6:32
our learning abilities and protect
6:33
against cognitive decline as we age when
6:36
it comes to training performance and
6:37
body comp healthy fats are a must have
6:40
Beyond providing a concentrated source
6:42
of energy and helping to sustain
6:43
endurance during physical activities
6:45
healthy fats in particular have a range
6:47
of unique benefits for athletes and
6:49
fitness fici andad for instance there is
6:51
evidence to show that these fats help to
6:53
reduce muscle soreness while
6:54
contributing to Muscle Recovery by
6:56
reducing inflammation and promoting
6:58
tissue repair there's also also some
6:59
evidence to suggest that including more
7:01
healthy fats can also help with exercise
7:03
performance an in-depth review paper
7:05
looking at the benefits and end points
7:07
of omega-3 fatty acid supplementation in
7:09
a sporting context found that athletes
7:11
who increased or were eating more
7:13
omega-3 fatty acids each day had
7:15
improved performance outcomes in both
7:16
cardiovascular and strength exercise
7:19
saturated fats and dietary cholesterol
7:21
we've spoken about healthy fats but now
7:23
we're getting into more murky
7:24
territories of difficult to distinguish
7:26
kinds of fats it wouldn't be accurate to
7:28
say that they were alog together healthy
7:30
but they're not necessarily completely
7:32
unhealthy either the two more confusing
7:34
members of the dietary fat family
7:37
saturated fats and dietary cholesterol
7:39
saturated fats in the RO plan our health
7:41
has long been fiercely contested and
7:43
while you can find saturated fats in
7:45
many plants you will also find them in
7:47
dairy products as well as other
7:48
animal-based products such as red meat
7:50
while earlier observational studies
7:52
showed that people who consumed high
7:53
amounts of saturated fat at higher rates
7:55
of death from heart disease more recent
7:57
data has contested that conclusion
7:59
individual lifestyle factors the actual
8:01
food sources of the saturated fats in a
8:03
person's diet what saturated fats are
8:06
replacing or being replaced within a
8:08
person's diet and more are all important
8:10
contextual factors to take into account
8:12
rather than making a sweeping
8:14
generalization that saturated fats are
8:16
bad and we shouldn't be eating them at
8:18
the end of the day with everything in
8:20
nutrition moderation is key speaking of
8:24
it's also important for us to practice
8:25
moderation when it comes to cholesterol
8:28
similarly to saturated fats it would be
8:30
inaccurate to claim that cholesterol is
8:32
bad for you in fact our bodies need
8:34
cholesterol to function properly you see
8:36
cholesterol is intricately involved in
8:38
hormone production and serves as a
8:41
building block for cell membranes what
8:43
is also important to know is that not
8:45
all cholesterol comes from the food that
8:47
we eat in fact our liver produces most
8:49
of the cholesterol in our bodies and we
8:51
have effective mechanisms to control
8:53
cholesterol levels in our body so what
8:55
does that mean even if you cut out all
8:57
dietary sources of cholesterol your body
8:59
will still make it and well vice versa
9:02
if you were to start taking in more
9:03
cholesterol from your diet your body
9:05
would simply produce less basically what
9:08
I'm trying to get around to is you don't
9:10
have to throw out the egg yolks anymore
9:11
they're totally fine and to be quite
9:13
honest they're jam-packed full of so
9:14
many beneficial nutrients that would be
9:16
a crime to Chuck them out anyway just
9:17
before we finish up this video I quickly
9:19
wanted to highlight the unhealthy fat
9:22
trans fats these unhealthy fats are
9:24
formed when liquid oils are partially
9:26
hydrogenated making them more solid and
9:29
giving them a longer shelf life you'll
9:31
find trans fats in Ultra processed foods
9:34
like your biscuits cakes and fried food
9:36
and snacks like crisps and within many
9:39
fast food restaurants you really do want
9:41
to steer clear of trans fats where
9:43
possible as they have been found to have
9:44
numerous negative effects on our health
9:46
they raise our levels of bad cholesterol
9:49
while lowering our levels of good
9:51
cholesterol which essentially increases
9:53
our risk of heart disease trans fats
9:55
have been linked to an increased risk of
9:57
obesity diabetes and even certain types
10:00
of cancer if you're going to make a
10:02
concentrated effort to reduce any kind
10:04
of fat I would recommend you prioritize
10:06
trans fats first and foremost trust me
10:09
your body will thank you for it we need
10:11
dietary fat to maintain a healthy body
10:13
and mind we also however need to be
10:15
considered as to what types of dietary
10:17
fat we're ingesting as well as the food
10:19
sources of dietary fat that we're
10:20
including in our diets increasing our
10:22
intake of Omega-3 Rich fat sources
10:24
alongsid prioritizing predominantly
10:27
monounsaturated and po unsaturated
10:29
dietary fat sources with a moderate
10:31
intake of omega-6 saturated fat and
10:34
dietary cholesterol would all be welcome
10:36
focuses to have within a balanced diet
10:38
you'll also likely want to minimize your
10:40
intake of trans fats as these aren't
10:42
particularly great for our health but
10:44
obviously you'll still want to have some
10:45
flexibility with your diet to include
10:47
the foods you enjoy from time to time
10:49
hopefully this video helps you to move
10:51
closer to a healthy balanced diet and as
10:53
always don't forget to like this video
10:55
And subscribe to the my protein YouTube
10:57
channel for more helpful content and be
10:59
sure to keep asking the team questions
11:00
so that we can keep providing you with
11:02
more evidence-based
11:06
[Music]
11:08
answers
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