A quick run-down of the importance of fats in our body.
We have given some discussion to carbohydrates and protein, and now we will give the final macronutrient some attention: fats.
There are misconceptions that fats are ‘bad’ (in the same way some view carbs as ‘bad’), but in reality, they are just as important to our bodies as the other macronutrients.
What are Fats?
Precision Nutrition states,
“Fats are organic molecules made up of carbon and hydrogen elements joined together in long chains called hydrocarbons.” Depending on the sturcture of these chains, fats can either be saturated or unsaturated. A quick way to spot the difference: saturated fats are usually solid, while unsaturated are usually liquid at room temperature.
Fats are broken down inside our bodies to provide us with energy. Unlike carbohydrates, fats take longer to break down. Because of this, they do not provide us with the same quick energy that carbohydrates do, but they have a place in both overall health and performance.
The Role of Fat in The Brain and Body
Much of our bodies are fat based, including our brains. There is some evidence to suggest that fats (especially omega-3s) play a role in our brain health, including aiding with memory, reasoning, and learning. Fats also help build the overall physical structure of our brains.
Our cell membranes are also fat-based, so fats impact cellular function. They play a roll in hormonal regulation and transmission of nervous system impluses.
There is also evidence that fats impact recovery after accercise, reducing inflammation and assisting in a faster recovery time.
“Healthy” Fats
So, how do we get the benefit of ‘healthy’ fasts? First, we need to understand what it actually means for something to be ‘healthy.’
For some time, unsaturated fats were viewed as the ‘good’ fats, while saturated fats were said to be ‘bad.’ However, we have come to realize that it is a little more complicated than this. As always, the amount of saturated vs. unsaturated fat to consume will vary from person to person.
Saturated fats in excess can lead to inflammation and health issues. For those individuals that have cholesterol or heart issues, consuming a little less of these is good.
Athletes and individuals with high activity levels could potenially consume higher levels of saturated fats and get benefits from doing so.
Saturated fats can be consumedby all in moderation, especially if you (like me) need a little sweet treat after dinner, or you love to cook up some fatty bacon on the weekend.
Trans fats and hydrogenated fats should be avoided altogether. These are our highly processed fats that make foods last forever. Unusually, these are produced in an industry, and most will agree they will cause adverse health effects.
So, healthy fats are natural and unprocessed. The ratio of saturated vs. unsaturated will vary from person to person, but for overal health, try to get a balance of different kinds of fats (red meat, fish, avocados, nuts, etc), as that will keep your system functioning properly.
Fats as Energy
Though carbohydrates are our bodies perferred energy source, fats can be store and provide a longer, more sustained energy supply.
Fat molecules take longer to break down than carbs, so they are not as ideal for high intensity exercise (in terms of energy). However, endurance athletes can use fats to their advantage, making sure they eat a meal with unprocessed fats and ideally whole foods, allowing their body to have an extra energy store once their carbohydrates are depleted.
Mindfulness
So, when it comes right down to overall health, fats are a very imporatnant part of a well-balanced diet. Practicng mindfulness and moderation with these fats will keep them from being ‘unhealthy.’
Fats do contain more calories than protein and carbs (per gram). This is where overconsumption can become easy – fats generally are less volume but higher calorie than our carbs. So, our source of fat should take up much less room on our plates than the rest of our foods.
At the end of the day, focus on getting whole, unprocessed foods from the store. Eat slowly, letting your body feel out its hunger signals.
If you are going for sports performance, use a combination of both fats and carbs to fuel your body.
If you would like help or more tips on how much fat to include in your diet, check out our nutrition coaching.
Resources
Harvard T.H. Chan School of Public Health. (n.d.). Fats and cholesterol. The Nutrition Source. Retrieved November 8, 2024, from https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/
Roberge, J. L., Garcia, L. A., & Harkins, M. D. (2022). The Role of Dietary Fats in Health and Disease: Beyond Cholesterol and Cardiovascular Risk. Nutrients, 14(10), 1984. https://doi.org/10.3390/nu14101984
