We turn our focus to fats. Fats is an important part of our diet and plays a vital role in many body functions, which is often misunderstood. From providing energy to supporting brain health, fat has many roles. Let’s dive into the fascinating world of fats, their types, health benefits, potential side effects and diverse food sources.
What is Fats?
Fats are one of the three main macronutrients, alongside proteins and carbohydrates. They are a type of nutrient that you get from your diet and serve as a rich source of energy for the body. Fats contribute to 9 calories per gram, which is more than double the amount provided by proteins or carbohydrates.
Fat serves many functions in your body. They provide a concentrated source of energy, protect your organs, help maintain body temperature and aid in the absorption of certain vitamins (A, D, E, and K).
Additionally, fats are essential for the production of various hormones, and they provide the structural components of cell membranes that are essential for the growth, development, and function of our bodies.
Health Benefits
Energy Provider
Fats is an excellent source of energy. They provide 9 calories per gram, more than twice the energy of carbohydrates or protein.
Cell Growth
Fats help cell regeneration and growth, playing a vital role in keeping skin and hair healthy.
Nutrient Absorption
Fats helps your body absorb certain nutrients and produce important hormones. Vitamins A, D, E and K are fat-soluble, meaning they require fat to be absorbed by the body.
Protects Your Organs
Fats acts as a protective layer for your organs, acting as a shock absorber to protect them from damage.
Body Temperature
Fats insulates your body and helps maintain a stable body temperature.
Brain Health
Healthy fats, especially Omega-3 fatty acids, play a vital role in brain function and development.
Heart Health
Monounsaturated fats and polyunsaturated fats can help reduce the risk of heart disease by lowering levels of “bad” LDL cholesterol and increasing “good” HDL cholesterol in the blood.
Promotes Satiety
Fats takes longer to digest, helping you stay full and satisfied, making you less likely to overeat.
Side Effects
Weight Gain
Fats provide more than twice the calories per gram as compared to proteins and carbohydrates. Overconsumption of fats can lead to a calorific surplus, resulting in weight gain and obesity.
Heart Disease
High intakes of saturated fats and trans fats can raise blood cholesterol levels, thereby increasing the risk of heart disease.
Risk of Type 2 Diabetes
Being overweight or obese due to excessive fats intake can increase the risk of developing type 2 diabetes.
Liver Disease
Overconsumption of fats, especially trans fats and saturated fats, can contribute to non-alcoholic fatty liver disease (NAFLD).
Digestive Problems
Consuming too much fats can lead to digestive problems such as bloating, stomach pain and diarrhea.
Poor Nutrient Absorption
High-fats diets sometimes crowd out nutrient-dense foods, leading to deficiencies of essential vitamins and minerals.
Food Sources
Animal-Based Food Sources of Fats
- Butter
- Lard
- Egg yolks
- Ghee
- Cheddar cheese
- Bacon fat
- Bone marrow
- Salmon
- Blue cheese
- Duck fat
Plant-Based Food Sources of Fats
- Pumpkin seed
- Olive oil
- Cashew butter
- Coconut oil
- Almond
- Sunflower oil
- Avocado
- Coconut
- Sesame oil
- Chia seed
Fun Facts
Fact 1: Fat Cells Never Disappear
When you lose weight, your fat cells shrink, but they don’t disappear. As you gain weight, these fat cells also expand. The number of fat cells in our bodies is fixed in our teenage years and remains constant throughout our lives.
Fact 2: Brain is Fat
Did you know that about 60% of your brain is composed of fats? In fact, the human brain is one of the fattiest organs in the body.
Fact 3: Essential Fatty Acids
There are some fats that our bodies cannot produce and we must get them from our diet. These are called essential fatty acids and include Omega-3 and Omega-6.
Fact 4: Fat-Soluble Vitamins
Some vitamins require fat to be absorbed by the body. These include vitamins A, D, E and K. Without fat, our bodies would not be able to absorb these important nutrients.
Fact 5: Not All Fats are Visible
While we can often see the fat in marbled meats or oils, some fats are hidden. Avocados, nuts, and olives are examples of foods with hidden fats.
Fact 6: Trans Fats are Man-Made
Trans fats, which are harmful to health, generally do not occur naturally. Most of them are made through a process called hydrogenation, which solidifies liquid oil.
Fact 7: Brown and White Fat
Humans have two types of fats cells—white and brown. White fats stores energy and produces hormones, while brown fats burns energy and produces heat.
Fact 8: Fats Can Be Healthy
Contrary to popular belief, not all fats are bad. Monounsaturated and polyunsaturated fats are good for heart health. So, saying goodbye to all fats isn’t the answer to a healthy diet.
