Why Do We Need Fats in Our Diet?
We are working through the three big macronutrients: carbohydrates, protein and fat. These are the three main things our bodies need in adequate amounts to survive each day.
Today, we are talking about FAT.
Did you know that we need fat to absorb our fat-soluble vitamins, which are Vitamins A, K, E, and D? For example, when we take our vitamin D supplement, we should ideally take it with a source of fat to fully absorb and utilize it!
What’s So Great About Fat?
It is…
Used for hormone production (think cholesterol) and regulation (think hormonal cycles and menstruation)
Used for organ and tissue cushioning
Used as a secondary energy source
To help aid satiety or appetite satisfaction
For taste and flavor appeal to food
Essential in our body meaning there are certain types of fat our body cannot produce and we need them from our diet
Used to build and grow hair, nails and skin
Used for temperature regulation and insulation
Busting Myths About Fat
There are different types of fat. For example, adipose tissue, body fat and dietary fat all have different functions in our bodies and yes, these are all different things.
For optimal functioning, the body needs a regular supply of fat from our foods, known as dietary fat. It also needs to store a reasonable reserve of body fat, called adipose tissue, between 20-30% of total body mass (varies throughout life stages).
Fat is a GOOD THING that we need for optimal health and functioning!
There are three types of dietary fats based on the differences in their chemical structure or the degree to which the molecules are saturated (oh hey science!): monounsaturated, polyunsaturated and saturated.
Check out some sources of each below:
Monounsaturated Fats
Avocado
Peanuts/peanut oil
Olives/olive oil
Cashews
Polyunsaturated Fats
Corn/corn oil
Almonds/oil
Walnuts/oil
Pecans
Sunflower/oil
Safflower/oil
Saturated Fats
Coconut/oil
Palm/oil
Vegetable shortening
Animal Sources
Butter
Cheese
Meat/poultry/egg yolk
Dietary fat does not automatically convert into body fat. The total excess of energy consumed from all foods is converted to adipose tissue and stored for our body to use later.
Let’s break it down further…
The body breaks down dietary fat and converts it into fatty acids needed in the metabolic and energy cycles. Dietary fat is also helpful in keeping blood sugar stable and increases satiety and fullness due to the slower rate at which fat molecules are digested by our bodies.
Fast Facts about Fat:
Metabolism is slowed down without sufficient hormones our bodies produce from fats
Including enough fat in the diet can help you stay fuller longer and provides satiety and satisfaction (including taste and flavor profiles)
Types of fat are important and understanding their usage (reference above) is important - none should be eliminated as they all have a purpose!
As always, there is no right or wrong here—just simple education. A big thing we focus on at Worley Nutrition Group is educating and empowering. There is so much misinformation out there, and we see it all the time in our office. Education is power, and we hope you continue to take this into account as you consume and fuel your body!