Understanding Fat: What It Does in the Body and How to Choose the Right Types
Picture this: you're walking down the street, and suddenly you feel your stomach growling. What do you do?
You could grab a quick snack, maybe something high in sugar or carbs. But wait, don't forget about the often-maligned fat!
Believe it or not, fat is an essential macronutrient that your body needs to function properly.
Here's why:
Fat provides energy. It's a concentrated source of calories that can be used by your body for fuel. In fact, fat is the most energy-dense macronutrient, providing over twice the amount of energy per gram as carbohydrates and protein (9 calories of fat per gram and 4 grams of carb and protein per gram respectively).
Absorption of nutrients. Fat is crucial for the absorption and transportation of vitamins A, D, E, and K, which are all fat-soluble. Without fat, your body wouldn't be able to absorb these vital vitamins, which are essential for healthy skin, eyesight, and immune function.
Hormone regulation. Fats play an essential role in hormone regulation as they are a crucial component of the cell membrane and serve as a precursor for the synthesis of certain hormones. Specifically, fats are required for the production of steroid hormones such as testosterone, estrogen, and progesterone. These hormones are synthesized from cholesterol, which is a type of fat. Additionally, certain fats, such as omega-3 fatty acids, have been found to play a role in regulating inflammation and insulin sensitivity, both of which are important factors in hormonal balance.
Types of Fat
There are three main types of fat: unsaturated, saturated, and trans fat. You can read more about the types of fats and which ones to focus on here.
Unsaturated Fats
Unsaturated fats are typically considered the healthiest type of fat, as they can help lower cholesterol levels and reduce the risk of heart disease. They are found in foods such as nuts, seeds, avocado, and olive oil.
Monounsaturated Fats
Monounsaturated fats are a type of unsaturated fat found in foods such as nuts, seeds, olive oil, and avocado. They are liquid at room temperature and can help reduce bad cholesterol levels (LDL) in the blood, which can lower the risk of heart disease. Additionally, they may also help improve insulin sensitivity, which can be beneficial for individuals with diabetes.
Polyunsaturated Fats
Polyunsaturated fats are another type of unsaturated fat that are essential for the body, as they cannot be produced by the body and must be obtained through the diet. They are found in foods such as fatty fish (salmon, tuna), flaxseeds, chia seeds, and walnuts. There are two main types of polyunsaturated fats: omega-3 and omega-6.
Omega-3 Fats
Omega-3 fats are a type of polyunsaturated fat that have numerous health benefits. They are found in fatty fish, such as salmon and tuna, as well as in flaxseeds, chia seeds, and walnuts. Omega-3s are important for brain function, reducing inflammation, and lowering the risk of heart disease. Additionally, they may also help improve mood and cognitive function.
Omega-6 Fats
Omega-6 fats are also a type of polyunsaturated fat and are found in foods such as nuts, seeds, and vegetable oils. While omega-6s are essential for the body, it is important to maintain a balance between omega-3 and omega-6 intake, as too much omega-6 may increase inflammation in the body.
It is recommended that adults aim to get between 5-10% of their daily calories from omega-6 fats and 1-2% from omega-3 fats. This can be achieved by incorporating fatty fish into the diet or by taking omega-3 supplements.
Unsaturated fats, particularly monounsaturated and polyunsaturated fats, are important for overall health and wellbeing. They can help reduce bad cholesterol levels, lower the risk of heart disease, improve insulin sensitivity, reduce inflammation, and improve brain function. By incorporating healthy sources of unsaturated fats into the diet, such as nuts, seeds, fatty fish, and vegetable oils, individuals can reap the numerous benefits of these essential nutrients.
Saturated Fats
Saturated fats are found in animal products such as meat, butter, and cheese, and still have a place in our diet. This type of fat is solid at room temperature (think butter). It is recommended to consume <10% of your daily calories from saturated fats.
Trans Fats
Trans fats are the most unhealthy type of fat and should be avoided whenever possible. They are found in many processed foods such as baked goods, fried foods, and margarine, and have been linked to an increased risk of heart disease, diabetes, and other health problems.
Fat Sources to Focus On and Ones to Avoid
To maintain a healthy diet, it is important to focus on getting most of your fat intake from healthy sources such as nuts, seeds, avocados, and olive oil. These foods provide the body with essential nutrients, including vitamins and minerals, that are necessary for overall health and wellbeing.
It is important to avoid sources of trans fat whenever possible, such as processed and fried foods. Additionally, it is recommended to limit the intake of saturated fat by choosing lean cuts of meat, reducing the amount of butter and cheese in your diet, and opting for low-fat dairy products.
Daily Fat Recommendations
The American Heart Association recommends that adults aim to get 20-35% of their daily calories from fat. For a 2,000 calorie diet, this equates to around 44-77 grams of fat per day. However, it is important to remember that everyone's dietary needs are different, and the specific amount of fat needed may vary depending on factors such as age, gender, and activity level.
For those looking to lose weight, it may be necessary to reduce fat intake slightly. However, it is important to remember that a healthy diet should still include some healthy fats to ensure the body is receiving essential nutrients.
1 Serving Portion of Common Healthy Fats
Nuts and seeds: 1 ounce (or a small handful)
Olive oil: 1 tablespoon
Avocado: 1/4 of a medium avocado
Peanut butter: 2 tablespoons
Cheese: 1.5 ounces (or around the size of 4 dice)
Bottom Line
Fat is an essential component of a healthy diet and plays a vital role in the functioning of the body. By focusing on healthy sources of fat and limiting intake of saturated and trans fats, it is possible to maintain a healthy lifestyle and reduce the risk of heart disease and other health problems.
