The Importance of Fats
Fats gets a bad rep even though it is a nutrient that we need in our diet, just in moderation. Learn a little about dietary fats and how getting too much or too little affects our health.
Fats, also known as lipids, are essential nutrients that play a crucial role in maintaining our health. They are an integral part of our diet and have numerous benefits for our body. Here are some reasons why fats are essential:
Energy source: Fats are one of the three macronutrients that provide energy to our body. They are a concentrated source of calories, which helps to maintain energy levels. Fats are especially important for athletes or anyone engaged in physical activity.
Nutrient absorption: Fats play a significant role in the absorption of vitamins A, D, E, and K. These fat-soluble vitamins need fats to be digested and absorbed. Without fats, our body would not be able to absorb these vitamins effectively.
Brain function: Our brain is made up of 60% fats, and it needs a steady supply of essential fatty acids to function correctly. These fats help to build brain cell membranes, improve memory, and enhance cognitive function.
Hormone balance: Fats are essential for hormone production and help to balance hormone levels in our body. Hormones are responsible for numerous functions, including metabolism, mood, and reproduction.
Heart health: Consumption of healthy fats, such as omega-3 fatty acids found in fish, can help to improve heart health by reducing inflammation, lowering cholesterol levels, and decreasing the risk of heart disease.
Fats are essential to our overall health and well-being. It's important to note that not all fats are created equal. While healthy fats have numerous benefits, unhealthy fats found in processed foods can have adverse effects on our health. The four types of fats called Saturated Fats, Trans Fats, Monounsaturated Fats and Polyunsaturated Fats. The fats we should minimize are, saturated and trans fats, tend to be more solid at room temperature (butter), while monounsaturated and polyunsaturated fats tend to be more liquid (vegetable oil). Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed as part of a healthy diet. Therefore, it's crucial to consume healthy fats in moderation and avoid unhealthy fats as much as possible.
So How Much Fat Do We Need?
First, we need to make sure we are eating adequate amounts of Protein and Carbohydrates to meet you training goals.
General training should be around 10%-20% of total calorie intake
Endurance Athlete should be around 20%-30% of total calorie intake
Saturated Fat (Solid) should be less than 10% of calorie intake. Most Fats should come from Unsaturated Fats (Liquid).