One of 3 macronutrients, fat is the most energy-dense of them, providing 9 calories per gram, compared to protein and carbohydrates both providing 4 calories per gram. If trying to manage your weight, you definitely want to consume fat in moderation because of it’s high caloric value.
Please don’t try to eliminate fat from your diet either. Your goal is to learn how to effectively include fats in your diet to your advantage.
The Good and the Bad.
Mono- and Polyunsaturated Fats are heart healthy fats and excellent sources of essential nutrients. These fats are liquid at room temperature and pretty unstable.
Saturated and Trans Fats clog the arteries, increases your risk of heart disease, and a list of other health problems. These fats are solid at room temperature and very stable. Saturated fats will indirectly increase your levels of low density lipoprotein (LDL) aka: the “bad” cholesterol because it promotes the formation of arterial plaque.Foods high in saturated fats include:
- Red Meat
- Full Fat Dairy Products
- Tropical Oils like coconut and palm oils
What is Fat?
All fat is comprised of hydrogen, carbon, and oxygen. Fat does not dissolve in water and is not uniform in it’s structure.
Beside being the most nutrient dense macronutrient, it’s important to remember that it’s essential to your diet and serves many critical functions within your body; Including:
- Provide insulation for your body
- Cell structure
- Nerve transmission
- Vitamin absorption
- Hormone Production
Essential Fatty Acids
A type of Polyunsaturated that must be obtained through and cannot be produced by the body.
Omega 3 (linolenic acid) is an essential fatty acid found is fish, and egg yolks promote:
- A healthy immune system
- Protect against heart and other diseases
Omega 6 (linoleic acid) Fatty Acids are another essential fatty acids. These fatty acids are usually consumed in abundance in the American diet and can be found in sunflower, safflower, soybean, and corn oils.
The two fatty acids create a signal used by the body for cellular responses. Those made from Omega 6 can increase inflammation, blood pressure, blood clotting. Omega 3’s have the reverse effect promoting the reduction of blood clotting, dilate blood vessels, and reduce inflammation.
Learning how to balance your Omega 3 to Omega 6 consumption will help maintain normal circulation as well as other essential processes.
The key is to consume Omega 6 foods in moderation and increase the consumption of your Omega 3 foods in your diet.
Saturated Fatty Acids and trans fats causes clogging of the arteries and increased risk of heart and other diseases by increasing your bodies LDL cholesterol.
Cholesterol’s function within your body include:
- Cell membrane function
- produce bile acids
- Metabolize fat soluble vitamins (A, D, E, and K)
- Helps make vitamin D, estrogen, and testosterone
High Cholesterol starts with saturated fat from our diet converts to cholesterol in the liver.
