What’s the latest evidence about dietary fats?

June 25, 2012 BY: LISA

We know there are good fats and bad fats but some of us are still stuck in the thinking that low fat is the best way to go.

Sometimes it is-particularly with dairy based foods but research is now showing that just cutting out the bad saturated fats and
replacing them with carbohydrate based foods is not enough to alter cardiac disease risk.

The message now, in order to reduce the risk of cardiovascular disease, is to continue to reduce saturated fats (bad fats) but replace them with poly-unsaturated fats.

Look to increase poly-unsaturated fats:

  • Margarine
  • Salad dressing
  • Mayonnaise
  • Choose salad dressings and mayonnaise made from the polyunsaturated fats like sunflower oil instead of high saturated fat ingredients like cream or butter.
  • Include nuts, like walnuts, and seeds regularly as a snack or in cooking (preferably unsalted)       (Vitality, April 2012)

Limit sources of saturated fats:

  • Butter
  • Pastries, cakes and biscuits
  • Fatty meats eg salami, strasburg, kabana, sausages
  • Many take away foods
  • Full fat dairy products

Limit sources of refined carbohydrates:

  • Biscuits, cakes
  • White bread
  • White dry biscuits
  • Soft drinks and lollies
  • Low fibre breakfast cereals and muesli bars

Instead of having a sweet biscuit as a snack with your cuppa, try a handful of nuts. Not only will this decrease the saturated fat,
increase the poly-unsaturated fats, decrease your refined carbohydrate intake but will also keep you fuller for longer. Win win…

Remember the message is to replace saturated fats and refined carbohydrates with poly-unsaturated fats not eat them as well! Fat is still very high in calories- so yet again it’s all about balance.

Enjoy the good oils!


Accredited Practising Dietitian (APD)


All enquiries, Lisa 0413 956 107 Appointments 1300 725 806
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