Although many people assume they are unhealthy, fats are essential to our diets. Our bodies need fats and oils (lipids) for a variety of reasons:
Fats provide a concentrated source of energy which means they have twice as much energy per gram as carbohydrates and proteins.
They are a source of fat soluble vitamins (vitamins A, D, E and K) and help our bodies absorb them.
They are a source of essential fatty acids (omega-3 and omega-6).
Fat forms a layer of insulation under our skin which helps us keep warm and protects our bones nd organs.
Our bodies use fat to make cholesterol which is an essential part of all cell membranes.
There are two types of fat, saturated and unsaturated. Saturated fats are bad for your health, especially if you eat them in large amounts. They are generally solid at room temperature and tend to be from an animal source (butter, lard, cheese) but can also come from plant sources (coconut butter). Too much saturated fat in your diet can lead to an increase in cholesterol levels and therefore increase the risk of cardiovascular disease. However, unsaturated fats are usually healthier than saturated fats. They are generally soft or liquid at room temperature and come from vegetable sources (sunflour, rapesead, peanuts, flax seads) Unsaturated fats are often referred to as "good fats" as they have been shown to lower blood cholesterol.
According to government guidelines, fat should make up no more than 30% of our food energy per day ( no more than 11% of this should be saturated fats). We need the right amount of fat in our diets, too much fats can lead to health problems but too little and we can't function properly. Both fat deficiencies and fat excess can be unhealthy and dangerous.
Excess fat can lead to weight gain or even obesity which can lead to other issues such as type 2 diabetes. Too muc h saturated fat in the diet can increase blood cholesterol levels which restricts blood flow and increases the risk of high blood pressure or cardiovascular disease. A fat deficiency can lead to a vitamin deficiency as less fat soluble vitamins are absorbed by the body. If there is also a lack of carbohydrates in the diet, a fat deficiency can lead to weight loss. Less body fat means you may become colder faster as there is less insulation to keep your body warm, this can also mean you are less protected when you get hurt.
It is recommended that an average adult should consume 70g of fat a day, with less than 20g of this being saturated fats. Remember though that this is just a guide and it depends on many factors.
I hope you enjoyed reading and learnt someting new. If you liked this, why not check out my other posts. Thank you for reading!
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