Fear No Fat: The Science Behind the Most Misunderstood Nutrient

Fats Aren’t the Enemy!

Many people believe we shouldn’t eat fat if we don’t want to gain fat. There was a big push to remove fats from the average American diet, but for some reason, people still weren’t losing weight. Why is that?

While fats provide 2.25 times more calories per gram than protein or carbs, there was a large increase in the amount of sugars added to make the food taste better when the fats were removed. The issue with the average diet isn’t the fat itself, but the total number of calories consumed. Today, we’re going to walk through the benefits of fats and break some common myths!

Understanding Fats and Their Role

Not all fats are the same, and the type of fat you consume plays a major role in your overall health.

Fats are one of the three macronutrients that make up the human diet and are often the main target when trying to lower caloric intake. Fats provide 9 calories per gram while protein and carbs only provide 4 calories per gram. Most dietary fats are made up of triglycerides, which consist of one glycerol molecule and three fatty acids. These fatty acids fall into three main categories: saturated, unsaturated, and trans fats.

Saturated fats are typically solid at room temperature and can raise LDL (“bad”) cholesterol when consumed in excess.

Unsaturated fats, which are usually liquid at room temperature, can help improve heart health by lowering LDL cholesterol and sometimes increasing HDL (“good”) cholesterol.

Trans fats are artificially altered fats created through a process called hydrogenation. They increase LDL cholesterol and decrease HDL cholesterol, making them the most harmful type of fat and best to avoid.

The Power of Fats

Now that you know what fats are, let’s discuss the benefits to having fats in your diet!

Fats support a multitude of bodily functions, including nutrient absorption, cell structure support, body temperature regulation, energy production, hormone regulation, and protection against chronic health issues.

The Vitamin-Fat Connection

There are specific vitamins that require fat to be absorbed. These vitamins include A, D, E, and K. Since these vitamins are hydrophobic (don’t like water), an adequate amount of fat in the diet is absolutely necessary to absorb them.

Healthy Cells Need Healthy Fats

The cells in the body are held together by a membrane. This membrane is primarily made up of fats, so having enough fats will help maintain strong and healthy cells.

Your Body’s Natural Insulator

A thin layer of body fat directly under the skin helps keep the body warm. Internal fat also protects and insulates many of the body’s internal organs, nerves, tissues, and bones. Fat provides a cushion to these parts of the body that absorb much of the shock experienced from a sudden impact or injury.

Your Body’s Backup Fuel

As I mentioned earlier, fats provide more energy than either protein or carbs with 9 calories per gram. While the body tends to prefer carbs as the main source of energy during exercise, the body will turn to stored fat when carbohydrate stores are depleted.

The Hormone Connection

Fats play a major role in hormone regulation, acting as building blocks for hormone production. Many essential hormones, including testosterone, estrogen, and cortisol, are derived from cholesterol, which the body obtains from dietary fats. Consuming adequate fat also helps regulate hunger hormones like leptin and ghrelin, promoting better appetite control.

Fats That Protect Your Heart

Omega-3 and Omega-6 fatty acids are essential fatty acids meaning the body cannot produce them internally, and they must be consumed in the diet. Specifically, Omega-3 fatty acids are more biologically active and may help decrease the risk of developing cardiovascular disease, heart failure, coronary disease, and experiencing fatal coronary heart disease events. 

How Much Fat Do You Really Need?

While fats provide many important health benefits, the amount you consume still matters. We still need balance in our diet, so let’s talk about the right amount of fat you need to keep your body happy and healthy!

The recommended intake of fats is a range of 20% to 35% of your total daily calories. To be more specific though, it’s recommended that no more than 10% of your calories should come from saturated fats and trans fats should be avoided as much as possible.

The Bottom Line On Fats

Fats are not something to fear or avoid. They are an essential part of a healthy, balanced diet. When consumed in the right amounts and from the right sources, fats support everything from hormone production and energy levels to long-term health and disease prevention. Instead of trying to eliminate fats, the goal should be to make smarter choices and focus on your overall calorie balance.

If you’re tired of always second-guessing what you should and shouldn’t be eating, click the link below to set up a free 30-minute consultation with me so I can get to know you and your goals. Once we’re working together, I’ll provide the information and guidance you need to make confident, informed decisions about your nutrition!