IMPORTANCE OF FATS IN OUR BODY
- josephplatt1979
- Aug 17, 2021
- 6 min read
Updated: Aug 2, 2022
Importance of fats in our body
Macronutrients (also known as macros) are nutrients that the body uses in relatively large amounts and therefore they need to be eaten daily if we want to be in tip top shape.
There are three macronutrients that the body needs which are protein, carbohydrates and fat. Fat is an important part of a healthy diet and research shows the importance of fats in our body necessary and beneficial for our overall health. There are a number of reasons for importance of fats in our diet including for energy to move, to absorb vitamins, and to protect your heart and brain health .
For years we’ve been told that eating fat will add inches to your waistline, raise cholesterol, and cause all kinds of health problems, but we now know this is not to be true. Yes, too much fat, like too much of everything can be bad for us but fat is a vital part of a healthy diet, Not to mention, most unprocessed, high-fat foods also come packaged with many of those important nutrients, from vitamins and minerals to free-radical fighting antioxidants.
How much fat do you need
To know how much fat you need in your diet will depend from person to person as everyone is different, but getting around 25-30% of your calories from fats is a good place for most people. Fat can be eaten with every meal as it provides that feeling of fullness, transports your vitamins and also lowers the glycemic impact of the meal meaning it reduces the impact on blood sugar. Fat provides the structural component to many cell membranes which are essential for cellular development and carrying various messages through our body quickly via hormones. The importance of fats in our body is also for the slower release of energy for our bodies. Think of fat as being a reserve or our long-term source of energy that sticks around the longest.
Types of fat
There are many different types of fats found in foods and it is important to know which is the right choice for you. The types of fats in foods can be: unsaturated, saturated, and trans fats
Unsaturated fats or Healthy fat come under 2 types which are Monounsaturated and polyunsaturated.
Polyunsaturated fats include Omega-3’s that are the building blocks of cell membranes, Omega-3’s also give your body energy, help support your hormones, brain health, and immune health. You find polyunsaturates in wild-caught salmon, olive oil, avocados, walnuts, flaxseeds, chia seeds and hemp seeds packed with omega-3 fatty acids. Ideally, it’s best to get omega-3 fatty acids from fish sources that contain better converting and more bioavailable forms of DHA and EPA. Plant-based omega-3 rich foods like flax seeds, chia seeds, and hemp seeds must be converted in the body from ALA to DHA and EPA; that conversion doesn’t yield optimal levels of omega-3 compared to food sources like salmon, mackerel, and other fish.
Monounsaturated Fats are considered a healthy fat that is also a good source of vitamin E. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains monounsaturated fats Monounsaturated fats include olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive oil.
Trans fats or better known as bad fat
Trans fats are unsaturated fats that have been processed and as a result, behave like saturated fats. Eating trans fats increases the levels of ‘bad’ cholesterol and decreases the levels of ‘good’ cholesterol in the body which is a major risk factor for heart disease. Most trans fat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.
This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn't have to be changed as often as do other oils.
It is important to lower the amounts of trans fats you eat to help you stay healthy. Trans Fats exist naturally in small amounts in some meat and dairy products. However, they’re also artificially added to many foods as partially hydrogenated oil, because it spoils more slowly than similar products. Trans fats can be found in Baked goods, such as cakes, cookies and pies. Microwave popcorn, Frozen pizza. Fried foods, including French fries, doughnuts and fried chicken, Nondairy coffee creamer and Stick margarine.
Saturated Fat or unhealthy fat
Saturated fats are typically what are considered “unhealthy fats” and include animal fats and plant oils that are solid at room temperatures like coconut and palm oil. Saturated fats, while not as harmful as trans fats, by comparison with unsaturated fats negatively impact health and are best consumed in moderation. Foods containing large amounts of saturated fat include red meat, butter, cheese, and ice cream.
Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. Eating less saturated and trans fats may help lower your risk of heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monounsaturated fats. So a diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats will help you stay healthy.
How do you know which fats are saturated or unsaturated? The easiest way to find out is to leave it out on the counter. If the item is still solid at room temperature, it is saturated fat. Butter and coconut oil are two examples. But if the item is a liquid, it is an unsaturated fat.
What fats to putting in your trolley
Healthy high-fat foods are a wonderful way to incorporate more flavour, satisfaction, and nutrition into every snack and meal. Along with making food taste richer and tastier, of course, this macronutrient rocks for a few reasons. When you go food shopping you want to look for those unprocessed foods that are whole or are refined as little as possible.
The types of fats you want to be putting in your shopping basket will be:
Olive oil - This popular oil is probably the most commonly known “good” fat source, and is readily available. Olive oil that is truly extra virgin has a distinct taste and is high in phenolic antioxidants, which is the main reason why it’s so beneficial.
Avocado oil - Many people eat avocados, but few are aware that you can buy avocado oil. It is another great addition to salads or can be drizzled over roasted vegetables or grilled chicken breasts. It’s an excellent source of antioxidants, essential fatty acids, minerals, and vitamins.
Flax seed oil - Flaxseed oil, also known as linseed oil or flax oil, is an oil harvested from the dried, ripe seeds of the flax plant. Like other oils, it is released through the pressing of these seeds. The reason this oil is so healthy is that it has a high concentration of omega-3 fatty acids. You may already know that omega-3s are important to overall health and body function and that they support the cardiovascular, pulmonary, immune, and respiratory systems.
Walnut oil - is a rich source of nutrients and antioxidants, some of which may even improve your memory and concentration. Most walnut oil's fat content contains the omega-3 fatty acid called alpha-linolenic acid.
Sesame oil - This is a reliable, healthy oil for cooking. You only need a little to get a lot of flavor and you can heat it unlike most of the other oils listed. As an added bonus, sesame seeds have the highest content of calcium per serving than any other food.
Fish oil -Most people avoid using fish oil for cooking because of the excessive flavor. But the health benefits of fish oil have long been known. Cod liver oil was the first marketed fish oil product for health and, while it might have been miserable to swallow, it did keep people quite healthy and maintain heart health and immune system function.
Nuts - A handful of almonds or chopped walnuts as a snack, on top of a salad, or in yogurt give you the healthy fats your body needs and extra flavor for your meal.
Bottom line
A healthy diet can include the foods you love but we must not forget the importance of fats in our body. Eating foods with fat is definitely part of a healthy diet. To keep your heart and the rest of you healthy, get most of your fats from unsaturated sources and get the bulk of your nutrition from healthy, low-fat foods like vegetables, fruits, whole grains, and lean protein such as fish and skinless poultry. By making these better choices then you know you Will eat the right foods to support workouts and daily activities, and also have the best chance of keeping healthy and living a long life.
The nutrition labels on food packaging can help you cut down on total fat and saturated fat. It’s important to avoid trans fats altogether, which raise LDL, the bad cholesterol, in your blood.
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