Fats
Fats are another macro-nutrient. They are essential and have to be provided in the diet. Unlike other macro-nutrients (proteins and carbohydrates), fats contain a higher amount of calories per gram (9 calories per gram).In this post, we’ll undertake an analysis of fats and why they are important.
Chemical Structure
Fats and oils are made up of triglycerides. Their chemical structure comprises glycerol (which contains carbon, hydrogen, and hydroxyl molecules) and a fatty acid.
Before we go any further, you should understand that lipids are a broad category of molecules under which fats and oils are classified. For this particular discussion, we will however not go into detail about lipids but instead will majorly focus on fats and oils because of their significance in regard to nutrition.
You should note that fats are solid at room temperature while oils are liquids at room temperature.
Types of fats
Saturated fats– obtained from animal sources. Examples include animal fats from pork, lamb, poultry, dairy products including cheese and butter.
Unsaturated fats-mainly obtained from plant sources. Examples include; canola oil, olive oil, seeds , nuts.
Hydrogenated fats-processed through the hydrogenation process (adding hydrogen to fats to harden or solidify them). Examples include margarine.
Functions of fats
Source of stored energy-. When an excess of either macro-nutrient is consumed, it is converted to fats and stored as energy in the adipose tissue.
Source of energy– Fats act as a stored form of energy utilized when glycogen amounts are insufficient. When you do not consume enough carbohydrates, the body begins to break down fats for energy.
Provide insulation– Fats are stored in the adipose tissue and offer insulation to the body.
Protect the vital organs-Fats surround vital organs such as the heart and liver, and protect them by providing absorptive effects against any shocks.
Provide satiety– After consuming fats, they provide a feeling of satiety. Moreover, they stay longer in the stomach, ensuring the delay of hunger.
Transport molecules– Fats transport other molecules including fat-soluble vitamins such as Vitamin A, D, E and K.
Add flavour-Fats when added to foods add some flavour. You may notice an enhanced taste when you consume foods cooked with some fat as opposed to those without.
Sources of Fats
- Vegetable oils
- Animal fats
- Nuts
- Seeds
- Processed foods
- Baked goods
- Dairy products
RDA
Fat intake per day should range between 25%-30% of total calorie intake. Saturated fats should be limited to about 15% of total fat intake.
Certain conditions affecting the pancreas, intestinal mucosa, and lymphatic system impair fat digestion and absorption, and may necessitate a reduction of the amounts of fats to be consumed. Other conditions such as lipid metabolism disorders and Coronary Heart Disease also require the reduction of fats; however, the focus is majorly on reducing particular fats i.e saturated fats.
If you are trying to lose weight, the same approach to weight loss applies whereby you would rather cut back slowly on all macro-nutrients rather than strictly limit one nutrient, in this case -fats, to ensure realistic and sustainable results.
To this effect, fats should not be completely restricted or substantially reduced due to their aforementioned functions.
Fats are essential for your body. They should be included in the diet. In the next blog post, we’ll look into the types of fats in more detail and determine why some fats qualify as healthier fats than others.