Macronutrients: Part 3 – Fat

February 22, 2023

Fat is one of the three macronutrients essential for the human body, alongside carbohydrates and protein. It plays an important role in maintaining overall health, including the provision of energy, insulation, and protecting vital organs.

Dietary fat is a concentrated source of energy and is necessary for the absorption of certain vitamins, such as vitamins A, D, E, and K. It is also important for the production of hormones and for maintaining healthy skin and hair. Not all fat is created equal. The quality of the fats that you consume is very important and can impact inflammation in your body, your weight, and your overall health.

There are different types of dietary fat, some are considered “good” and others should be considered “bad” fats. Bad fats can inflame your body, feed into insulin resistance and diabetes, and can cause a sense of brain fog. Saturated and trans fats are generally considered less healthy, as they can increase cholesterol levels and the risk of heart disease. Saturated fat is found in animal products like butter, meat, and cheese, while trans fats are found in processed foods like baked goods, fried foods, and margarine. Specific oils that you should eliminate or definitely limit are cottonseed oil, corn oil, canola oil, vegetable oil, sunflower seed, safflower seed oil, and other partially hydrogenated oils.

On the other hand, monounsaturated and polyunsaturated fats are considered healthy fats, and they may help to lower cholesterol levels and reduce the risk of heart disease. Monounsaturated fats are found in foods like olive oil, avocado oil, coconut oil, MCT oil, avocados, and nuts, while polyunsaturated fats are found in foods like fish, flaxseed, and sunflower seeds.

Overall, including healthy fats as part of a balanced diet can provide numerous health benefits and should be consumed as part of a healthy diet.