Fats Are Essential In A Diet

Are fats in a diet essential? The answer to this very important question is without a doubt yes. Fats are one of three macronutrients. The other two are proteins and carbohydrates.

You should therefore include them in the correct proportions as part of a balanced, healthy diet. However, there are many doubts about it, mainly because of the many myths that exist on this subject.

We have therefore decided to go deeper into the importance of fats and to look closely at this. We will also explain which types of fats exist, which are the best, and the portions you should consume. Keep reading to learn more about it!

The physical function of fats

An adequate intake of dietary fats is crucial for health. Although people often forget, fats are involved in important bodily functions.

Fats, also called lipids, are an important part of the human diet. They are important molecules and they have both structural and metabolic functions. Some of these important features include:

• Energy, as the metabolization of one gram of fat yields an average of about nine kilocalories of energy.
• Structurally, because cholesterol is partly made up of fat and part of cell membranes and is a precursor to steroid hormones, bile acids and vitamin D.

• Support and protect organs such as the heart and kidneys.
• Transporting fat-soluble vitamins (A, D, E, K and carotenoids).
• Provide the body with essential fatty acids.

What types of fat are there?

Fats are essential in a diet. You should therefore know the different varieties and know how to consume them. Depending on the fatty acids that make up fats and their chemical bonds, we can divide them into the groups below.

Saturated fats

They are firm at room temperature. The vast majority are of animal origin. Yet you can also find them in vegetable oils such as coconut oil (92%) or palm oil (52%).

Unsaturated fats

Foods such as olive oil, nuts, fish and seeds contain unsaturated fats that are beneficial to health. The oils with a lot of unsaturated fat are liquid at room temperature such as:

• olive oil
• sunflower oil
• corn oil
• and so on

They are most beneficial to the human body due to their effects on plasma lipids. In addition, they also contain essential fatty acids that are very important for human consumption, because the body cannot produce them. There are several subgroups including:

• Monounsaturated fats. They lower plasma cholesterol levels associated with LDL lipoproteins (commonly referred to as the ‘bad cholesterol’) and raise HDL lipoprotein levels (known as ‘good cholesterol’).

• Polyunsaturated fats. These consist of omega 3 and omega 6 fatty acids.

Omega 6 fatty acids lower LDL and HDL lipoprotein levels. Omega 3 fatty acids have more plasma triglyceride lowering effects. They are mainly found in oily fish, oilseeds and certain nuts.

trans fats

These fats are the result of the hydrogenation of vegetable oils. They can increase the LDL and triglyceride levels of lipoproteins by lowering the HDL lipoprotein levels to a dangerous point. You can find them in vegetable shortening or margarine.

Required Fat Intake

Between 30% and 35% of adults’ daily energy expenditure should come from fats. The rest should come from both carbohydrates and proteins. Meanwhile, cholesterol intake should not exceed 300 mg/day.

Conclusion

You should not completely eliminate fats from your diet, as fats are essential nutrients your body needs. So the key to healthy eating is to distinguish between the different types and their effects on the body. You should also consume them in appropriate portions as part of a balanced diet.