Have you ever heard someone talk about balancing their macronutrients while following an eating plan? Macronutrients are the key nutrients your body needs to grow, develop, repair and have energy all day. They consist of:
- Carbohydrates (carbs)
- Proteins
- Fats
For the purpose of this post, we will examine “fats” in particular because they often get a bad reputation. In many cases, we are trained to see fats as harmful substances that worsen our health and add inches to our waist. However, fats are a necessary part of any diet.
The Role of Fats
Every person needs to eat a certain amount of fat. The American Heart Association (AHA) recommends getting 25-30% of your total daily calories from fat because it:
- Is a source of energy
- Helps your body absorb fat-soluble vitamins
- Provides a feeling of fullness
- Improves the flavor and mouth feel of foods
Why the Bad Rep?
The problem with fat is that most people eat too much of it. Over-consuming fat can increase your risk for heart disease and hyperlipidemia. If your diet is high in fat, it can also contribute to weight gain since fat has a high number of calories (nine calories per gram).
Types of Fats
There are four main types of fat which are listed below. Some types are healthier and can be eaten in moderation, while some should be avoided or at the very least, limited. Even if you are using a healthier fat, do so sparingly to be cautious of the added calories.
Saturated Fat:
- Comes from animal products and full-fat dairy products
- Should be limited because it raises your total cholesterol and LDL cholesterol (“bad”)
- Recommended to take up no more than 5 to 6% of your total daily calories
Trans-fat:
- Another “not-so-healthy” type
- Mostly made by the hydrogenation of food products while processing
- Mostly found in processed foods
- Can increase LDL (bad) cholesterol and lower HDL (good) cholesterol
- Recommended that you limit consumption of all trans-fat containing foods
Monounsaturated Fat:
- Healthier option; Can be used to replace saturated and trans fat
- Sources include some oils as well as many nuts and seeds
- Can lower your cholesterol and risk for cardiovascular disease
Polyunsaturated Fat:
- Also a healthier option
- Can reduce your risk for heart disease by lowering bad cholesterol
- Found in fatty fish, walnuts, soybean oil and flax seed oil
- Omega-3s (a type of polyunsaturated fat) provide necessary fat that your body can’t produce on its own. They are linked to improving lipid levels, reducing depression and improving other health conditions.
Conclusion
Fats don’t have to be excluded from your diet, even if you’re trying to lose weight. Fat is an essential nutrient; you just have to be careful of which types you consume and how much. Remember, the American Heart Association (AHA) recommends getting 25-30% of your total daily calories from fat.
For more information about fats and other macronutrients, Click Here to view the Living Well Guide produced by the Obesity Action Coalition (OAC).
