Fat often receives a negative reputation, particularly among those seeking to lose weight or improve their health. However, it is essential to understand that not all fats are created equal. In fact, fats play a crucial role in maintaining a balanced and healthy diet.
Why Are Fats Such an Important Part of Our Diet?
Fats serve as a significant source of energy for the body and are necessary for the absorption of certain nutrients. Alongside carbohydrates and proteins, fats are one of the three main sources of energy for our bodies. Compared to carbohydrates, fats provide more than double the amount of energy, with 9 calories per gram as opposed to 4.
Good fats are vital for reproductive health, hormone production, mental acuity, and maintaining healthy skin.
Fat-Soluble Vitamins
Fats are more than just their caloric amount. Even more crucial to your body is the role fats play in the absorption of fat-soluble vitamins, which include vitamins A, D, E, and K. Unlike water-soluble vitamins, which dissolve in water, fat-soluble vitamins are absorbed through the body by consuming foods with higher fat percentages. This means it doesn't matter how many vegetables or mega multivitamin supplements you take. If your diet is too restrictive in fats , it may result in insufficient absorption of these vitamins. When prolonged this leads to deficiencies that create more serious negative health outcomes. This is particularly a concern to have if you follow a restrictive or plant based diet.
Differentiating Good vs. Bad Fats
To understand the role of fats in our diet, it's important to distinguish between different types of fats: saturated and unsaturated fats.
Saturated fats, found in animal food sources, appear solid at room temperature. Examples include butter, cheese, baked goods, red meat, and coconut oil. Consuming excessive amounts of saturated fats can increase the risk of heart disease, and thus, moderation is key.
Unsaturated fats, on the other hand, are typically derived from plants, food sources, and fish. They appear liquid at room temperature. Monounsaturated fats are found in avocados, olive oil, most nuts, peanut oil, and sunflower oil. Polyunsaturated fats include omega-3 fatty acids found in salmon, sardines, and walnuts, as well as omega-6 fatty acids.
Trans Fat: The Real Villian
Trans fats are created through a process called hydrogenation that is now banned in many countries. Hydrogenation was used to transform liquid oils into solids. For the purpose of extending the shelf life of the product, as well as creating a more diserable consistency. Consumption of trans fats has been associated with inflammation in the body and insulin resistance, leading to the development of type 2 diabetes. The FDA banned the sale of goods containing trans fat in the United States in 2015.All companies were given the hard deadline of June 18th, 2018 for a complete phase out.
Common Signs of Deficiency
Insufficient fat intake can lead to various health issues. Some signs of a low-fat diet include poor oral health and tooth decay, as vitamin D, necessary for maintaining healthy teeth and bones, requires fats for absorption. Additionally, a lack of fats can contribute to a lack of mental clarity and impair brain function. It may also result in dry, inflamed skin, and slow healing, as omega-3 and omega-6 fatty acids are essential for maintaining the skin's appearance and functions.
Conclusion
While fats have garnered a negative reputation, it is important to understand their role in our diet. Choosing the right types of fats, such as unsaturated fats, and consuming them in moderation can contribute to overall health and well-being. Ensure a balanced diet that includes healthy fats to reap the benefits they provide.