One hears so many ‘truths’ about fat. The headlines range from “Fat is bad for you!” to “Fat turns to fat!” to things about “good” fats or even fats that “make you fit”... all of which just serve to confuse. What should one believe?   

More fat is being served on German plates. Culinary studies continue to show that people with diabetes, in particulary, tend to freely consume foods high in fat with the idea that fatty foods do not raise blood sugar. But beware! This can be deceiving.   

Fats are Essential
Fat doesn’t deserve its bad name. Fats in food not only serve to make it taste good, it is essential to life. The body uses fat as an energy source, a protection against the cold, a vehicle for fat-soluble vitamins, and an important nutrient (eg, for the brain).

Some fats are not able to be manufactured in the body, hence, these so-called 'essential fatty acids' need to be taken in on a daily basis just like vitamins. A chronic fat deficiency can lead to psychological problems, skin problems and, particularly in children, disrupt the whole mental and physical development.

On the other hand, fat is also seen to cause obesity. Over half the German population is overweight. This is undoubtedly because we eat things like fatty sausages and meat, and snacks and sweets too often and too much. This is to do with our eating culture, which evolved from times of hardship whereby eating fatty food meant no less than sheer survival.

Gram for gram, fat contains double the calories (9 kcal) of carbohydrates or protein (approx 4 kcal). This is why, when one tends to eat fatty servings, it doesn’t take much to overeat—especially when combined with lack of physical activity. Children are particularly susceptible because of their smaller energy need. The excess fat is then stored.

Problems come about when we cling to the stone-age motto of “only fatty food is good food”. Today, according to the experts, our preference to fat has serious health consequences. Too much of the ‘bad’ fat leads to overweight, problems in fat metabolism, cardiovascular diseases and, in the worst case, heart attack and stroke. Those who pay attention to their fat consumption not only remain healthy and fit but also may extend their life expectancy.    

Rule 1: Don’t eat too much fat

• Fat should make up for around 30–35% of the total daily caloric intake, not more. For adults (2 000–2 500 kcal/day), this adds up to around 60–80 g.
  
• Children need around 1 000–2 700 kcal daily, depending on their age (1–17). Less than 10–80 g fat/day is sufficient.
  

Rule 2: The proper combination
Sounds complicated, but it isn’t:

• Saturated and trans fats should not make up more than one-third of the daily fat intake (10% or less of the total caloric intake). Trans fats are animal fats and industrially processed fats contained in lard, bacon, butter, fatty meat and sausages, cream, fatty cheese, dairy foods such as full-cream yoghurt, processed foods, sugary and salty snacks such as chips, chocolate, cookies and lollies, as well as coconut fat or palm oil used for frying.
  
• Likewise, polyunsaturated fats should also make up one-third of the daily fat intake (10% or less of the total caloric intake). The best sources of polyunsaturated fats are ocean fish (salmon, mackerel, herrings), linseed oil, walnut oil, sunflower oil, pumpkin-seed oil, as well as nuts and seeds.
  
• Monounsaturated fats should make up for the remaining third of the daily fat intake. Better to have more of these and less from the saturated fats, i.e., up to 20% of the total caloric intake. Sources: olive oil, soybean oil, canola oil, peanut oil.

How to Eat Properly with Fat
These foods belong on your plate:

• In place of lard and butter:  high-quality oils and margarine, foods labelled with “contains no solid fats”.
  
• Frequently: lean meat, lean mince, lean sausages, ham. Occasionally: sausages, polony, hot dogs.
  
• Frequently: skim milk and yoghurt (1.5% fat), cheese up to 45% or low-fat cheese.
  
• Once or twice a week: 80–120 g serving of ocean fish.

Cooking with Less Fat
Change recipes

• Exchange the fatty ingredients in recipes (eg, ham for bacon) or leave them out altogether (egg yolk).
• Add more vegetables to meals, and less meat and sauces.
  Cook with less fat
  
• Do more grilling, steaming, baking using baking paper or foil in a fan-forced oven.
  
• Don’t add too much fat to cooking. It also tastes good with less. Only add skim milk to coffee, or whitener with 10%.
  
• Use very little fat for frying.
  
• Baste or top with low-fat cheese or sour cream (10%); use the oven or grill instead of deep frying.

 

What about Blood Fat Levels?
Nearly all kids have normal blood levels. If the blood fat levels in your child do happen to be high or out of kilter (dyslipidaemia), a metabolic disturbance is usually the cause—as opposed to false nutrition. The blood fat levels of your child should be examined once a year by your paediatric diabetologist.

Summary
Fats are essential to life—one just needs the right combination. Fat reduction does not necessarily mean taste reduction. Blood fat levels are important. If too high, it is likely the insulin therapy may need to be adjusted.

 

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Silke Lichtenstein, Dip. Oec. troph., Jürgen Grulich-Henn, MD
Zentrum für Kinder- und Jugendmedizin, Bereich Kinderdiabetologie, Universitätsklinikum Heidelberg
E-Mail: Juergen.Grulich-Henn(at)med.uni-heidelberg(dot)de