The International Sports Sciences Association (ISSA) provides comprehensive nutritional guidance for fitness and health professionals to pass on to their clients. When someone asks, "What type of fat should be avoided in Issa?", they are referring to these science-backed dietary principles, not a cultural or religious tradition. The answer is clear: industrially-produced trans fats should be eliminated, while saturated fats should be limited, in favor of healthy unsaturated fats.
The Primary Culprit: Industrially-Produced Trans Fat
Trans fats are a type of unsaturated fat, but the artificial kind is created through an industrial process called hydrogenation, which adds hydrogen to vegetable oil to make it more solid. This process makes foods taste better and extends their shelf life, but it comes at a significant health cost. The ISSA consistently advises clients to completely avoid artificial trans fats because they raise bad (LDL) cholesterol and lower good (HDL) cholesterol, increasing the risk of heart disease, stroke, and type 2 diabetes.
Sources of industrially-produced trans fats often include:
- Commercially baked goods like cakes, cookies, and pastries
- Fried foods, especially from fast-food restaurants
- Margarine and vegetable shortening
- Some pre-packaged snacks and processed foods
To identify these fats, it's crucial to read the ingredients list on packaged foods. The presence of "partially hydrogenated oil" is a tell-tale sign that trans fat is present, even if the nutrition label lists zero grams, as regulations allow up to 0.5 grams per serving to be listed as zero.
The Moderation Challenge: Saturated Fat
While not as detrimental as trans fat, saturated fat intake should still be limited. The ISSA recommends that saturated fat should make up less than 10% of your total daily calories. Most saturated fats come from animal products, though some plant-based tropical oils are also high in them. Excessive saturated fat intake can also increase cholesterol levels and raise the risk of cardiovascular disease, especially when paired with high sugar consumption.
Common sources of saturated fat include:
- Red meat and fatty cuts of meat
- Full-fat dairy products like cheese, milk, and cream
- Certain vegetable oils like coconut and palm oil
- Butter and lard
Instead of completely eliminating these foods, the ISSA approach suggests consuming them sparingly. For instance, swapping red meat for lean beef, chicken, or fish is a simple way to reduce saturated fat intake.
The Beneficial Fats: Unsaturated Fats
For balanced nutrition and proper bodily function, including the absorption of fat-soluble vitamins, fats are necessary. The bulk of your fat intake should come from unsaturated fats, which include both monounsaturated and polyunsaturated fats. These are considered "good fats" because they are beneficial for heart health and can help lower bad cholesterol levels.
Sources of healthy unsaturated fats include:
- Monounsaturated fats: Found in olive oil, nuts, seeds, and avocados.
- Polyunsaturated fats: Found in fatty fish (e.g., salmon, mackerel), walnuts, flax seeds, and vegetable oils.
- Omega-3s: A type of polyunsaturated fat found in fatty fish, walnuts, and flax seeds, known for reducing inflammation and supporting heart health.
Practical Strategies for Healthy Fat Intake
To manage fat intake effectively, it is helpful to shift your mindset from avoiding all fats to choosing better fats. This involves conscious food choices and preparation methods.
- Smart Cooking: Replace solid fats like shortening and lard with healthy liquid oils such as olive oil or canola oil for cooking.
- Snack Swaps: Choose a handful of nuts or seeds instead of processed, fried snacks.
- Meal Planning: Incorporate fatty fish, like salmon, into your diet a few times per week to boost your omega-3 intake.
- Label Reading: Scrutinize ingredient lists for hidden sources of partially hydrogenated oils.
- Mindful Eating: When you do indulge in foods with saturated fat, do so in moderation and balance it with nutrient-dense foods like fruits, vegetables, and whole grains.
Comparison of Different Fat Types
| Feature | Trans Fat (Artificial) | Saturated Fat | Unsaturated Fat |
|---|---|---|---|
| Primary Source | Industrially hydrogenated oils, processed foods | Animal products (meat, dairy) and tropical oils | Plant sources (olive oil, nuts, seeds) and fish |
| Effect on LDL ('Bad') Cholesterol | Increases significantly | Increases, but less than trans fat | Reduces cholesterol |
| Effect on HDL ('Good') Cholesterol | Decreases significantly | Generally no change or slight increase | Increases or maintains |
| Recommended Intake | Completely avoid | Limit to <10% of daily calories | Prioritize as the main dietary fat source |
| Health Impact | Significant negative health risks (heart disease, stroke) | Excessive intake linked to cardiovascular disease | Supports heart health, reduces inflammation |
Conclusion: Making Informed Choices with ISSA Guidance
In summary, the type of fat that should be avoided in the context of ISSA's nutritional recommendations is artificial trans fat, which offers no health benefits and significant risks. Saturated fat intake should be moderated and kept under 10% of daily calories, while healthy unsaturated fats from plant and fish sources should be prioritized. By understanding and applying these guidelines, individuals can make informed dietary decisions that contribute to overall health and support fitness goals. The emphasis is on balance and making mindful, nutrient-dense choices over simply cutting out all fats. For those seeking professional guidance, the ISSA offers certification programs that delve deeper into the science of nutrition and its role in performance.
