All about Fat in our Food

For the past few weeks I've been writing a once a week post on a health topic that is often misunderstood or is currently popular and being discussed often online and in the media. Thus far I've written on sodium, calories, and trans fat.

This week I've chosen to focus on the macronutrient fat. Fat gets a bad reputation because people often think that is fat is what makes you fat, but this is not true. Consuming more calories than you burn is what makes you fat. Fat is actually a nutrient that we need to consume daily in order to function as fat is a good source of long burning energy for the body. It also helps your body to absorb nutrients and feel full and satisfied after eating.


What is important to understand about fat is that there are several different kinds. They include healthier fats like monounsaturated and polyunsaturated, and also the unhealthier ones such as trans and saturated. 


Monounsaturated fat is found in different foods and oils, and studies have shown that eating foods which contain this kind of fat can help increase your HDL (good) cholesterol levels. Different research has also shown that consuming monounsaturated fats regularly can actually help to control blood sugar levels, which can be especially beneficial to those with diabetes. Some foods that contain monounsaturated fat are olive oil, canola oil, avocados, and different nuts and nut butters.


Polyunsaturated fat is most often found in plant-based foods. A type of polyunsaturated fat that most people are familiar with is called omega-3 fatty acid. This omega-3 has been shown to be particularly good for heart health and blood pressure levels. Omega-3 fatty acids are most commonly found in fish. Other sources of polyunsaturated fat include vegetable oils, nuts, and seeds. 


Saturated fat mainly comes from animals sources of food. This fat has been linked to raising LDL (bad) cholesterol levels, which may increase your risk for high blood pressure and cardiovascular diseases. It is recommended that not more than ten percent of your daily calories come from saturated fats. Although consuming too much saturated fat is very risky to health, consuming a small amount has been shown to have some health benefits such as protecting your heart, stronger bones, and increased cognitive activity. Saturated fats can be found in cheeses, animal products, lard, and butter.


You can find out more about trans fat here.


Fat is an essential part of every diet and is what allows everyone to function on a daily basis. In fact, women actually need more fat then men in their bodies. Which is why women also have higher BMI percentages then men. Incorporating fat into your daily calorie allowance is beneficial to your body and an important part of keeping fit and healthy.