Fats are often misunderstood, but they play a really important role in keeping your body healthy and energized. If you’ve ever wondered why you should include fats in your diet or which fats are the “good” ones, you’re in the right place. In this post, we’ll break down what fats do for your body, the different types of fats, and how to make smart choices about them in your diet.
1. What Are Fats?
Fats are one of the three main macronutrients (the others are protein and carbohydrates) that your body needs to function. They provide energy, help absorb certain vitamins, and even support brain function. The main structure of fats is made up of molecules called triglycerides, which consist of a combination of a glycerol backbone and fatty acids.
There are different kinds of fats, each with its own role in your health:
- Saturated Fats: Found in foods like butter, cheese, and fatty cuts of meat, these fats are solid at room temperature. While it’s okay to eat some saturated fat, eating too much has been linked to heart disease, so it’s best to limit your intake.
- Unsaturated Fats: These are the “good” fats. Found in foods like olive oil, avocados, nuts, and fish, they help keep your heart healthy and provide essential nutrients. They are usually liquid at room temperature.
- Trans Fats: These are the fats you want to avoid. They are often found in processed foods like packaged snacks and fast food. Trans fats increase the bad cholesterol in your blood, which can raise your risk of heart disease.
2. Why Are Fats Important?
Fats aren’t just something to be cautious about—they’re crucial for your health! Here’s what they do:
- Energy: Fats are the most concentrated source of energy in your diet, giving you more than double the calories per gram compared to protein or carbs.
- Absorbing Vitamins: Certain vitamins, like A, D, E, and K, need fat to be absorbed by your body. These vitamins support everything from vision to bone health.
- Supporting Cells: Fats help build and protect your cells, especially the membranes that surround them. This keeps your cells healthy and functioning properly.
3. Different Types of Fatty Acids
Fatty acids are the building blocks of fats, and some are more beneficial than others:
- Omega-3 and Omega-6 Fatty Acids: These are “essential” fats, which means your body can’t make them on its own—you need to get them from your diet. Omega-3s are found in foods like fish and flaxseeds and are great for your heart and brain health. Omega-6s are found in vegetable oils, nuts, and seeds. It’s important to balance these two for optimal health.
4. Clearing Up Fat Myths
There’s a lot of misinformation out there about fats, so let’s clear up some common myths:
- Myth 1: All Fats Are Bad: Not true! Unsaturated fats, especially from sources like fish, nuts, and olive oil, are actually good for you and help protect your heart.
- Myth 2: Low-Fat Diets Are the Best for Weight Loss: Low-fat doesn’t always mean healthy. Many low-fat foods are high in sugar and processed ingredients, which can lead to weight gain or other health problems.
- Myth 3: Eating Fat Makes You Fat: It’s not the fat itself that leads to weight gain, but eating too many calories overall. In fact, fats can help you feel full and satisfied, so they may help you control your appetite.
5. How to Add Healthy Fats to Your Diet
Including the right kinds of fats in your diet is easy when you know where to find them. Here are some tips to get you started:
- Choose Unsaturated Fats: Add more olive oil, avocados, and nuts to your meals. These fats are great for your heart and overall health.
- Limit Saturated Fats: Keep an eye on your intake of fatty meats, butter, and full-fat dairy. Choose lean meats and low-fat dairy options when possible.
- Avoid Trans Fats: Check food labels for “partially hydrogenated oils” and avoid processed snacks and fried foods as much as possible.
6. The Bottom Line
Fats are an essential part of a healthy diet. They provide energy, help your body absorb important vitamins, and support cell health. The key is to focus on getting more healthy fats—like those from fish, nuts, and olive oil—while limiting the less healthy types, like saturated and trans fats. By making these smart choices, you’ll be doing your body a big favor!
References:
NASM. Certified Nutrition Coach (CNC) Textbook. National Academy of Sports Medicine
Hopper, I., et al. “Impact of Polyunsaturated and Monounsaturated Fat Intake on Cardiovascular Disease.” Journal of Nutrition, vol. 145, no. 5, 2015, pp. 1362-1369.
Liu, G., et al. “Dietary Fat and Cardiovascular Disease: The Importance of the Type of Fat.” American Journal of Clinical Nutrition, vol. 106, no. 6, 2017, pp. 1688-1696.