Importance of Fats

Fats at a Glance

Composition:

• Saturated Fats (should be avoided)
• Unsaturated Fats
• Essential Fatty Acids
• Cholesterol

Role:

• Provide Energy
• Insulates Organs

Recommended Intake:

• No more than 10% of daily caloric intake
• 9 calories per gram of fat

Sources:

• Avocado
• Red Meat
• Dairy
• Olive Oil
• Shellfish

What do you think when you think of fat? People everywhere view fats differently. Some people think of fats as killers, thigh enlargers, an essential part of their beloved fried chicken or even that nasty blob on the end of your steak. But the truth is, although fats generally get a bad rap, they can be beneficial to your health when consumed in moderation.

There are many types of fats, but the most common are saturated fats. Saturated fats come from all over the place in the typical American diet. Basically any red meat (AKA animal protein) or dairy product such as milk or cheese, have saturated fats in them. There have been hundreds of studies on the health impact of saturated fats, and it has been proven to cause high blood pressure and even cancer.

Another common type of fat are the hydrogenated fats. Hydrogenated fats are fats that have undergone a process to solidify them to be more easily mixed into mixes and cakes to give a product a better texture. Some common examples of hydrogenated fats are shortening or margarine. Hydrogenated fats are detrimental to your health and they are found in many products like the all-too-popular Pop Tarts and Eggo Waffles. They are even found in the most common cracker. Hydrogenated fats are generally known to increase your blood cholesterol.

The last kind of fats are the unsaturated fats. They are more commonly known as monounsaturated fat, polyunsaturated fat, and the famous trans fat. Mono/Polyunsaturated fats are the healthy fats. Once again, when it comes to fats, you want to keep your intake down. Even though these fats can be beneficial to your health, it doesn't mean you should drink a whole bottle of olive oil (a good source of "healthy" fat), does it? Trans fat on the other hand, although unsaturated, has been proven to increase risk for coronary disease. Monounsaturated fats and polyunsaturated fats can be very helpful when consumed in place of saturated and trans fats.

When consuming fats, our recommended intake is less than 10% of your daily caloric intake. Any more than this can lead to obesity and other coronary problems. Just remember to cut back on the fat intake. Some easy ways to reduce your fat intake include:

• Cutting down or cutting out fried fast foods from your diet

• Reduce the amount of red meat in your diet

• Avoid commercially made foods containing shortening or partially hydrogenated vegetable oil

And finally, as a last word about fats, remember everything in moderation. Even though something may be good for you such as healthy fats, don't go overboard. It's simply too much of a good thing.

«Posted by Adam Pating