Fat is a macronutrient, just like carbs and protein. This means that our bodies need it in larger amounts than micronutrients, such as vitamins and minerals, which are required in smaller quantities.
How much fat to eat?
According to dietary guidelines, it is recommended that 20% to 35% of your total calorie intake comes from fats. For instance, following a 2,000-calorie diet would equal around 400 to 700 calories or 45 to 75 grams of fat per day.
Not all fats are equal:
There are hundreds of types of fatty acids, each with its own characteristics. To make it easier to understand, they've been classified into a few main categories, such as monounsaturated fats (good fats), polyunsaturated fats (good fats), and trans fats (bad fats)
There are two main types of good fats:
- 🫒 Monounsaturated fats: Found in foods such as olive oil, avocados, nuts (e.g., almonds, cashews, peanuts), and seeds (e.g., pumpkin seeds, sesame seeds).
- 🐟 Polyunsaturated fats: Found in foods such as fatty fish (e.g., salmon, trout, mackerel), flaxseeds, chia seeds, walnuts, and certain vegetable oils (e.g., soybean oil, corn oil, sunflower oil)
Benefits:
Unsaturated fats, also known as good fats, have numerous health benefits, such as lowering harmful cholesterol levels in the bloodstream, reducing the risk of heart disease and promoting overall health. Furthermore, they contain essential fatty acids that support various bodily functions, including cell growth, reducing inflammation, hormonal health, and brain function.
Omega-3 fatty acids EPA (eicosapentaenoic acid)
Eating omega-3 and omega-6 fatty acids is essential for good health. They help with brain function, heart health, and reducing inflammation.
Balancing the two is essential, as too much omega-6 can cause inflammation and health risks.
- DHA (docosahexaenoic acid) is a type of omega-3 polyunsaturated fat, which is considered an essential fatty acid.
- DHA is found in fatty fish like salmon, mackerel, and sardines. They are believed to enhance heart health, cognitive function, and overall well-being by decreasing inflammation and reducing the possibility of heart disease.
- EPA and DHA are frequently suggested as nutritious and supplementable components of a healthy diet.
- These fats have anti-inflammatory properties and can improve energy levels, skin health, brain functioning, mood, and gut health, aiding blood sugar balance.