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Fats 101 We often hear advice to cut back on how much fat we eat. But the truth is that some types of fats are essential to health while others have adverse health effects. The keys are to: 1) choose the right types of fats and, 2) to eat enough - but not too much. The information and tips here can help you to do just that. We need fat in our diet. It is an important macronutrient. Fats provide energy and essential fatty acids, help keep our skin healthy, play a role in many body functions and transport fat-soluble vitamins so they can be absorbed. Fat is the most calorie-rich of the 3 macronutrients containing 9 calorie s per gram. This explains why too much fat can lead to excess weight. But cutting back too much on certain fats can be an unhealthy and a temporary way to lose weight at best. Some types of fats are linked to good health, while other types of fats are known to contribute to cardiovascular disease. Understanding the differences between the 4 main types of fats is essential to health and weight control. Monounsaturated fats are liquid at room temperature but firm up when cooled in the refrigerator. They are generally considered healthier fats and are found mainly in plant sources such as nuts and avocados, as well as olive, peanut and canola oils. Remember, all fats are high in calories. Polyunsaturated fats can be either liquid or soft at room temperature, and are found in plant oils such as safflower, sunflower, corn, flaxseed and canola oils, as well as in fish and seafood. Polyunsaturated fats include the Essential Fatty Ac id Omega-3. We need Omega-3 to achieve & maintain a healthy heart as well as for the healthy function of the brain, eyes, skin, joints, hair and the immune system. Most of us do not get enough Omega ‐ 3 in our diets. Saturated fats are solid at room temperature and are most often found in animal food products including milk, egg yolks, meat and butter. Some plant products like palm, coconut and palm kernel oil are also saturated. An excess of these fats in the diet raises cholesterol levels in the bloodstream. Trans fats are chemically modified vegetable oils through a solidifying process called “hydrogenation.” Trans fats increase your risk of heart disease and should be avoided. They’ll appear on the ingredients list on the labels of packaged foods as “partially hydrogenated” oils. Quick tips:
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