If you didn’t already know, fat is the major storage form of energy for our bodies.
However, our bodies don’t just need fat for energy, fat plays a key role in vitamin transport throughout the body, provides structure and strength for our cells, aids in breath health and function. Fats are essential for healthy hormone levels, they are involved in signaling throughout the body and they provide insulation and protection for our cells, organs and our body as a whole. There are four different types of fats in foods, that are grouped based on their chemical structure. Due to these differences in chemical structure they are broken down and used in the body in different ways.
Unsaturated Fats – These fats mostly come from plant and fish sources and are associated with heart health benefits. There are two sub categories.
o Polyunsaturated Fats – salmon, tuna (and other oily fish), flaxseeds, walnuts, soybean, sunflower oil.
o Monounsaturated Fats – avocados, olive oil, canola oil, peanut oil, almonds, hazelnuts, pecans.
Saturated Fats – The consumption of saturated fats has been widely debated as, similar to trans fats, they appear to increase LDL (‘bad’) cholesterol. Saturated fats are predominantly found in foods such as red meat, butter, whole milk, eggs, palm oil, coconut oil, skin from meat.
Trans Fats – A form of unsaturated fat. Trans fat has been linked with negative impacts on cholesterol levels. Trans fats are found in processed foods such as cakes, biscuits, pastries and deep fried foods.
For the health of most people it is recommended that fats make up around 15- 30% of total daily calories. The majority of which should come from poly and monounsaturated fats. You may of heard of diets such as keto, that incorporate a much higher percentage of fat. If you are considering taking this approach it is important to consider your heart health risks and consult your doctor before making such a drastic change to your diet. Fats as a whole carry the same amount of calories per gram however, it is also important to think about the impact on your overall health with what fats you choose to consume.