Fats, like proteins and carbohydrates, are necessary for a functional organism.
Fats are a type of macronutrient that is essential for many bodily functions, including energy production, hormone production, and insulation of body organs. There are three main types of fats that we get from food:
- Saturated fats: These fats are typically solid at room temperature and are found in animal-based foods like meat, butter, and cheese. Saturated fats have been linked to an increased risk of heart disease and should be consumed in moderation.
- Unsaturated fats: These fats are typically liquid at room temperature and are found in plant-based foods like nuts, seeds, and vegetable oils. Unsaturated fats can help to lower cholesterol levels and reduce the risk of heart disease.
- Trans fats: These are a type of unsaturated fat that is found in some processed foods, like baked goods and fried foods. Trans fats have been linked to an increased risk of heart disease and should be avoided.
When we consume fats, they are broken down into fatty acids and glycerol during digestion. These components are then absorbed into the bloodstream and used by the body for energy production, hormone production, and insulation of body organs. Excess fats can be stored in adipose tissue for future use.
It’s important to consume a balanced amount of fats as part of a healthy diet. The American Heart Association recommends that adults consume no more than 5-6% of their daily calories from saturated fats and that they consume a variety of unsaturated fats, including omega-3 and omega-6 fatty acids.
Saturated fats
Saturated fats are a type of fat that is typically solid at room temperature and are found in animal-based foods like meat, butter, and cheese. These fats are made up of saturated fatty acids, which have no double bonds between the carbon atoms in the fatty acid chain.
When we consume saturated fats, our body reacts by increasing levels of LDL cholesterol (also known as “bad” cholesterol) in the blood. High levels of LDL cholesterol can increase the risk of heart disease and stroke. Additionally, diets high in saturated fats have been linked to increased inflammation and insulin resistance, which can contribute to the development of chronic diseases like type 2 diabetes.
Unsaturated fats
Unsaturated fats are a type of fat that is typically liquid at room temperature and are found in plant-based foods like nuts, seeds, and vegetable oils. These fats are made up of unsaturated fatty acids, which have one or more double bonds between the carbon atoms in the fatty acid chain.
Compared to saturated fats, unsaturated fats are considered to be healthier for the body. This is because they can help to lower levels of LDL cholesterol (also known as “bad” cholesterol) in the blood, reducing the risk of heart disease and stroke. Unsaturated fats can also provide other health benefits, such as reducing inflammation and improving insulin sensitivity.
There are two main types of unsaturated fats:
- Monounsaturated fats: These fats have one double bond in the fatty acid chain and are found in foods like olive oil, avocado, and nuts. Monounsaturated fats can help to lower LDL cholesterol levels and reduce the risk of heart disease.
- Polyunsaturated fats: These fats have two or more double bonds in the fatty acid chain and are found in foods like fatty fish, seeds, and vegetable oils. Polyunsaturated fats are an important source of essential fatty acids, like omega-3 and omega-6, which are important for brain function and heart health.
When we consume unsaturated fats, our body reacts by increasing levels of HDL cholesterol (also known as “good” cholesterol) in the blood, which can help to remove LDL cholesterol from the bloodstream. Additionally, unsaturated fats can help to reduce inflammation and improve insulin sensitivity, which can help to lower the risk of chronic diseases like type 2 diabetes.
Trans fats
Trans fats are a type of unsaturated fat that is typically found in processed foods, like baked goods, fried foods, and snack foods. They are formed when liquid oils are turned into solid fats through a process called hydrogenation. Trans fats have a similar chemical structure to saturated fats, but they have a different arrangement of atoms.
Compared to saturated and unsaturated fats, trans fats are considered to be the least healthy for the body. This is because they have been linked to an increased risk of heart disease and other chronic health conditions. Trans fats can increase LDL cholesterol levels in the blood, while also reducing levels of HDL cholesterol. They can also contribute to inflammation and insulin resistance, which can increase the risk of chronic diseases like type 2 diabetes.
Trans fats are often used in processed foods because they can improve the texture, flavor, and shelf life of these products. However, many countries have implemented regulations to limit the use of trans fats in food products due to their negative health effects.
When we consume trans fats, our body reacts by increasing levels of LDL cholesterol and reducing levels of HDL cholesterol in the blood. Trans fats can also contribute to inflammation and insulin resistance, which can increase the risk of chronic diseases.
How much fat should we consume?
The American Heart Association recommends that adults consume a balanced amount of saturated and unsaturated fats while limiting the consumption of trans fats.
For saturated fats, the recommendation is to consume no more than 5-6% of daily calories from these fats. This can be achieved by choosing lean sources of protein, like chicken and fish, and limiting the intake of high-fat animal products like cheese and butter.
For unsaturated fats, the recommendation is to consume a variety of these fats, including monounsaturated and polyunsaturated fats. Monounsaturated fats can be found in foods like olive oil, avocado, and nuts, while polyunsaturated fats can be found in fatty fish, seeds, and vegetable oils. These fats should make up the majority of a person’s fat intake.
For trans fats, the recommendation is to limit intake as much as possible. It’s important to limit the consumption of trans fats as part of a healthy diet. The American Heart Association recommends that adults consume no more than 1% of their daily calories from trans fats. This can be achieved by avoiding processed foods that contain trans fats and choosing whole, unprocessed foods instead.
A balanced diet that includes a variety of healthy fats, along with other essential nutrients like protein and carbohydrates, is the key to supporting overall health and well-being.
What does our body do with the fats we consume
When we consume fats, our body breaks them down into fatty acids and glycerol during digestion. These components are then absorbed into the bloodstream and used by the body for a variety of functions. Some of the functions of fats in the body include:
- Energy production: Fats are a rich source of energy for the body. They can be stored in adipose tissue and used for energy production when needed.
- Hormone production: Fats are used to producing hormones, such as estrogen and testosterone, which are important for a variety of bodily functions.
- Insulation: Fats are important for insulating and protecting vital organs in the body.
- Cell membrane structure: Fats are an important component of cell membranes, helping to regulate what enters and exits cells.
- Brain function: Fats, especially omega-3 fatty acids, are important for brain function and development.
While fats are important for many bodily functions, excessive fat consumption can also have negative effects on the body. High intake of saturated and trans fats can increase the risk of heart disease, while excessive calorie intake from any type of fat can contribute to weight gain and other health issues.