Say fats, and a big silence follows. Fat is always linked with cholesterol, obesity, and high-fatty foods. They have always been regarded as the least important dietary constituent considering the false notion perceived among individuals. Fats have earned the bad reputation of being associated with heart diseases such as coronary artery disease, heart attack, and others. However, are all fats so bad?
Fats are a controversial element that needs a thorough understanding to be recognized as a healthy nutrient. Fats are an essential component of the human diet; however, eating the correct type of fats is necessary. Fatty acids play a vital role in the body's various biological and metabolic functions. The human body is incapable of producing fatty acids and hence has to be supplemented through the diet.
What Are Fats?
Fats are essential macronutrients that are an integral part of a balanced diet. Fats are a prime source of fuel for the body and are a major storage form of energy. Balanced intake and the correct type of fats are important in maintaining and sustaining a healthy life. One gram of fat can provide roughly eight to nine calories of energy, whereas a similar quantity of carbohydrates or proteins can give only four calories. Apart from being a significant source of energy, fats play a vital role in various metabolic functions of the body responsible for growth and development.
What Are the Types of Fats?
To understand fats better and their role in a healthy diet, it is important to know the different types of fats. Fats can be broadly categorized as saturated fats and unsaturated fats. A third type, trans fat, has been mostly eliminated from the majority of foods considering its propensity to cause a significant health hazard.
1. Unsaturated Fat:
These fats are also known as good fats. It is found in fatty fish, most vegetables, nuts, and seeds. They have certain positive characteristics, such as:
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It can lower the risk of heart disease or stroke.
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Lower the bad cholesterol and raise the good cholesterol levels in the blood.
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Essential for brain health.
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Help and enhance the absorption of vitamins A, D, E, and K, fat-soluble vitamins.
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Anti-inflammatory properties.
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Decreases the risk of premature death.
There are two types of unsaturated fats based on their molecular and chemical nature. They are:
A. Monounsaturated Fat:
These healthy fats play a vital role in protecting the heart, maintaining insulin levels, serving as a good energy source, and also promote weight loss. Some good sources of monounsaturated fat are:
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Nuts.
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Avocados.
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Olive oil and olives.
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Pumpkin seeds, sesame seeds, and sunflower seeds.
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Peanuts.
- Peanut butter.
B. Polyunsaturated Fat:
Omega-3 fatty acids are one of the best examples of polyunsaturated fatty acids. They have increased health benefits as they decrease inflammation, support the healthy functioning of the brain and muscle health, and maintain hormonal balance. Rich sources of omega-3 fatty acids are:
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Walnuts.
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Flax seeds.
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Salmon.
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Corn.
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Soybean.
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Sunflower oil.
2. Saturated Fats:
Saturated fats are bad fats as they are responsible for bad cholesterol. It can cause:
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An increased risk for heart diseases, particularly coronary artery diseases.
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Increase bad cholesterol and triglyceride levels.
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Inflammation.
Food that acts as a rich source of unsaturated fats is:
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High-fat meats like beef and pork.
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Cheese.
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Full-fat milk.
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Eggs.
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Butter.
3. Trans Fat:
Trans fat is worse than saturated fats as they are artificial and banned in most countries. They are found in processed and canned foods. Hydrogenated vegetable oils are a rich source of hidden trans fat. Studies have linked trans fat with various cancers and heart diseases.
What Is the Recommended Dietary Intake of Fats?
Fats have several benefits when consumed in the right quantity and the appropriate type. It is advised that the total fats should account for 30 % of the total daily calorie intake, most of which are unsaturated fats. Saturated fats should not be more than 5 to 6 % of the total energy intake. Trans fat should be avoided or consumed as low as possible. Consume less than 300 mg of dietary cholesterol per day. Solid fats should be replaced with oils wherever possible.
What Is the Importance of Fats in Diet?
Fat is a pillar of a balanced diet and nutrition. Dietary fats provide energy, are essential for good skin and hair, protect the organs and tissues, impart taste and flavor to food, and help absorb vital nutrients. Thus fats are indispensable compounds needed for the optimum functioning of the human body. The functions of dietary fat are described below:
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Help Fight Depression and Other Mood Disorders:
Essential fatty acids can help manage depression, mood disorders, and other behavioral problems. A diet lacking essential fatty acids can affect psychological health and mental well-being. Decreased intake of fats can lead to depression and anxiety.Omega-3 fatty acids are superfoods that aid in optimum brain development and functioning.
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Reduces the Risk of Cancer:
A diet lacking healthy fats increases the risk of colon, breast, and prostate cancers.
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Essential for Nutrient Absorption:
Fats are much needed to absorb certain vitamins like A, D, E, and K, fat-soluble vitamins. These vitamins are essential in growth, vision, immunity, and blood clotting. A diet lacking any fat would hinder the absorption of these fat-soluble vitamins and consequently may lead to poor growth and development.
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Prevent Cardiac Diseases:
Unsaturated fats can help lower bad cholesterol and increase good cholesterol levels. The good cholesterol level drops significantly when the diet is deficient in fats. The primary function of good cholesterol is to transport the LDL (bad cholesterol) to the liver, where it can be metabolized to bile acids. But decreased good cholesterol (HDL) would significantly increase the level of LDL, thus increasing the risk of heart disease.
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Prevent Overeating:
Fat imparts taste and flavor to food, which results in a sense of satiety. This gives the feeling of being full for a more extended period, thus reducing the urge to overeat or binge eat.
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Weight Loss:
Low-fat or unsaturated fat can also promote weight loss.
Conclusion:
To conclude, fat is not a description of size nor a moral category to be tainted with contempt and criticism. Fats have various essential functions in the body. So cutting fats from the diet is not advisable. Choosing the right quantity and the type and replacing the bad fats with good ones will promote good health and well-being of an individual. A balanced and moderate diet comprising all the macronutrients, including fat, is fundamental for wholesome nutrition.
