Fats are undoubtedly one of the two building blocks of a healthy diet. Yet, many people must understand their role in proper nutrition. Although daily intake of fats and oils should be limited, these elements are still equally important parts of the diet. So the trick is to choose wisely regarding fats and oils. 

Roles of Fats and Oil in our Daily diets

Without a doubt, Fats are necessary for the body’s energy supply. The essential fatty acids in fats serve as delivery vehicles for fat-soluble vitamins such as vitamins A, D, E, and K and carotenoids. In addition, they play an essential role as building blocks for various tissues and membranes and play a key role in regulating numerous bodily functions.

Risks of High Fats Diets

The type and amount of fat in the diet make all the difference. For example, diets high in saturated fat and trans-fat are the primary causes of various diseases, including heart disease, stroke, and other chronic conditions. In addition, many long-term chronic problems, such as obesity, are associated with high dietary fat levels.

The most significant risk for complications from excessive fat consumption appears to be saturated fats and trans fats (those fats that are solid at room temperature). One of the best ways to keep saturated fat levels low is to limit the consumption of animal fats. These animal fats include meats such as bacon and sausage.  

Types of Fatty Acids 

Dietary fat can come from various plant and animal sources, and most foods contain good fat. There are three categories of fats 

• saturated and unsaturated fats. 
• Unsaturated fats – also have two types: monounsaturated fats and polyunsaturated fats. 
• Trans fats

Unsaturated fats

There are two categories of Unsaturated fats: monounsaturated and polyunsaturated fats, which are generally considered healthier. Food rich in this Fat is in fish, nuts, seeds, and other vegetable oils. Unlike fats, unsaturated fats help lower cardiovascular and mortality risks.

Monounsaturated Fat

Monounsaturated fats are unsaturated fats found in most plant and animal foods. Monounsaturated fats contain Peanuts, avocados, pork, beef, olive oil, olives, macadamia nuts, almonds, and hazelnuts.

Polyunsaturated fats

Polyunsaturated fats are another unsaturated, perfect, as they contain abundant omega-3 and omega-6 fatty acids. Fishes are excellent sources of omega-3 fatty acids and promote health, lower cholesterol, and reduce the risk of premature death in older adults. However, our bodies cannot produce these fatty acids on their own. Therefore we must obtain them through foods such as; 

• Fish and other seafood include fatty cold-water fish like salmon, mackerel, tuna, herring, and sardines.
• Nuts and seeds – flax seeds, walnuts, and chia seeds.
• Vegetable oils – flaxseed oil, soybean oil, and canola oil.

In addition, fortified foods such as yogurt, milk, soy drinks, and infant formula also contain Omega 3 fatty acids. Other sources include spinach, kidney beans, and soybeans. There are three omega-3 fatty acids, ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosatetraenoic acid), all of which are not only excellent for our optimal health but also form an essential part of the membrane that surrounds our cells. Furthermore, omega-3 fatty acids provide our body with energy and play an indispensable role in the heart, blood vessels, lungs, immune system, and hormonal system.

Saturated Fats

Saturated fats, however, are mainly found in animal products. And to a lesser magnitude, saturated fats are associated with adverse health effects, including an increased risk of death. 

Healthy foods that are high in saturated fats are:

• Coconut oil
• Palm oil
• Whole milk – such as full-fat yogurt
• Cheddar cheese
• Lamb meat

Trans fats

Processed foods contain trans-fats and dairy and meat products in small amounts; however, breast milk can also have them depending on how much trans-fat the nursing mother consumes.

The production of trans-fats is the result of partial hydrogenation. In this process, hydrogen atoms are chemically added to unsaturated fats, removing the double bonds between carbon atoms and saturating the fats. This process raises the melting point of the Fat, making it more suitable for frying. In addition, the food industry uses hydrogenation to extend shelf life.

However, trans fats have adverse effects on human health. They increase low-density lipoprotein (LDL) cholesterol and decrease high-density lipoprotein (HDL) cholesterol, increase the risk of cardiovascular disease, and contribute to insulin resistance. Trans fats have no benefit to human health and are not essential, rendering them unsafe for consumption.

How much Fat do I need?

Most nutrition experts recommend limiting fat intake to less than 20% to 35% of total daily calories. According to the World Health Organization’s healthy eating guidelines, 30% or less fat intake promotes optimal health weight in adults. Chronic diseases also decrease when we reduce saturated fat intake to 10% or less of total energy intake and trans fats to less than 1% significantly. 

When considering an Extremely low-fat diet, Consult a dietician and a doctor. You can also use food labels to determine how much Fat is in a particular food.

Food labels

Food labels make the complex process of choosing the right fats easier. They provide information about the amount of Fat in a particular food package. For example, we can find them on the back of the Ingredient List. For example, fats are labeled on foods in grams, generally per 100g serving. 

In Conclusion

• Some fats, such as polyunsaturated and monounsaturated fats, are better choices for a healthy diet.  
• Enrich your diet with omega-3 and omega-6 fatty acids to promote heart health.
• Cooking with these lighter oils can be a big step toward a healthier diet.  
• Polyunsaturated and monounsaturated fats are liquid at room temperature and have been shown to have heart-protective properties.
• Limit the consumption of animal fats.
• Reducing our high-fat consumption can optimally benefit our health. 
• Paying attention to food labels can help us purchase healthier food for our health and well-being.

Sources

The Association of UK Dieticians. 2021. Fat facts: Food Fact Sheet. December. Accessed 2023. https://www.bda.uk.com/resource/fat.html.

UC Davis -Department of Nutrition. 2018. Nutrition & Health Info Sheets for Health Professionals – Fat.Accessed February 2023. https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-fat.

World Health Organization. 2018. Healthy diet. August. Accessed February 2023. http://www.who.int/mediacentre/factsheets/fs394/en/ .