Fats – Friend or Foe?

The first order of discussion is to differentiate between the macronutrient known as Fat (dietary Fat) and fat stores in the body (bodily fat). Dietary Fat, ingested through foods and vitamins, is a primary source of energy, providing more than double the amount energy as Carbs or Protein. Bodily Fat, on the other hand, is stored fat in the body that provides insulation and protection to major organs, tissue and bone. Both dietary Fat and bodily fat are fundamental to survival.

As stated above, dietary Fat is crucial for human subsistence and proper bodily function. Not only is dietary Fat a major energy source, it is required for metabolization and storage of fat-soluble vitamins (A, D, E & K) and also their absorption in the small intestine. Further, dietary Fat obtains the vital fatty acids Omega-3s and Omega-6s that the body does not manufacture on its own. Omega-3s possess anti-inflammatory properties and are essential for fetal brain and eye development while Omega 6s are extremely beneficial to heart health. Sources of Omega 3s include salmon, mackerel, and shellfish with nuts, seeds, and plant oils being great sources of Omega-6s.

Once dietary Fat is consumed, it goes to work, often in the form of bodily Fat. On a basic level, bodily Fat is utilized in cell membrane composition as it works to protect the insides of the cell and regulate the molecules that can enter the cell. Bodily Fat that is stored directly beneath the skin acts as insulation for the body while also regulating body temperature. This layer of bodily Fat also plays the role of shock absorber for the protection of vital organs, nerves, and bones.

For overall health and function, consuming the appropriate amount and type of dietary Fat is essential. It is recommended that dietary Fat represents 20%-30% of daily caloric intake. Monosaturated Fats and polysaturated Fats make up the majority of the dietary Fat intake, while 10% or less should be derived from saturated Fats. Some examples of monosaturated Fats are olive oil, almonds, cashews, pecans, avocados, peanut butter and almond butter with polyunsaturated Fat examples being walnuts, sunflower seeds, flax oil, salmon, corn, soybean, safflower oil. Saturated Fats represent mostly animal products such as cheese, beef, pork, chicken, butter, full fat dairy, and egg yolks.

The Fat you need to stay away from is trans Fat, which is essentially synthetic fat, and is found in items like fried foods, baked goods, margarine and vegetable shortening. Trans Fat has been linked to a variety of cardiovascular disease factors such as increased inflammation and blood vessel damage. It also leads to increased body fat storage and bad cholesterol while lowering good cholesterol.

In summary, the body needs dietary Fat and bodily Fat to both properly function and survive. As long as you avoid trans Fats, follow the daily dietary Fat intake recommendations, exercise regularly and get enough sleep, Fat will go from being “foe” to “friend”.