Fat - The Unjustly Vilified Dietary Component
Fat - The Unjustly Vilified Dietary Component
What is "fat"?
The term "fat" is the name of a group of compounds. The types of fats you'll find in food are:
Unsaturated fats
- Monounsaturated fat is generally considered fairly healthy, with the exception of a potential link to breast cancer. You can find it in nuts and avocados.
- Polyunsaturated fat can be found mostly in nuts, cheese, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats. Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease.
- Trans fats are, unlike other dietary fats, not essential, and they do not promote good health. Avoid!
- Omega fatty acids are healthy fatty acids, that, in small doses, promote good vascular health. Most common are Omega-3 and Omega-6.
Saturated fat
Fat that occurs naturally in tissue contains varying proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include dairy products (especially cream and cheese but also butter and ghee); animal fats such as suet, tallow, lard and fatty meat; coconut oil, cottonseed oil, palm kernel oil, chocolate, and some prepared foods.
This type of fat is the most hazardous to your health, and should, as such, be avoided as best possible.
Do I need fat?
Yes, monounsaturated and polyunsaturated fats are necessary as they contain essential fatty acids. Fats serve vital roles in many aspects of the body, from skin and hair, insulation, and body temperature regulation to cell function, buffer against disease, and energy storage. As such, you should never strive to eliminate fats from your diet, but rather aim for healthy doses of unsaturated fats.
How large should my daily fat intake be?
It is generally recommended that your fat intake is no more than 25% of your daily food intake, and for many it is better to have a bit less than that.
What is body fat?
Body fat, or adipose tissue, is loose connective tissue, serving several purposes in the body. Historically, the main purpose has been shielding the body and protecting against weather and wind. Your organs have fatty tissue surrounding them, for protection. With the invention of insulating clothes, fat has lost much of its value as weather protection, with the exception of visceral fat.
What is visceral fat?
It is fat within the abdominal cavity that protects your vital organs. If your dietary intake does not match your exercise levels, you will either see an increase or a decrease in visceral fat. Too little, and your organs might be damaged. Too much, and you will become obese.
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