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.
- Saturated fats like butter, ghee, and coconut fat are suitable for high-temperature cooking.
- These fats can withstand heat without damage, making them ideal for frying, sautéing, and roasting.
- Their stable molecular structure makes them less susceptible to oxidation and the formation of harmful compounds during cooking.
- When using saturated fats for cooking, it's essential to do so in moderation, as they are calorie-dense. Balance their consumption with other nutrients in your diet for overall health.
- Add 1-2 tablespoons of these oils as a topping or cook with them. Other sources of healthy fats include half an avocado, olives, nuts, seeds, homemade hummus, and moutabal.
- To incorporate healthy fats into your diet, try slicing ripe avocados over eggs, salads, soups, or sandwiches. You can also make fresh guacamole to spread on foods or use it as a dip for vegetables as a healthy snack.
- Remember, dietary fat is an essential energy source for our body's cells and helps us absorb fat-soluble vitamins A, D, E, and K.
- Choose raw or dry-roasted varieties of nuts and seeds that don't contain added salt or oils.
- Omega-3 fatty acids are another essential type of healthy fat. Incorporate sources like fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts into your diet to support heart and brain health.
- While healthy fats offer numerous benefits, consuming them in moderation is essential, as they are calorie-dense. Balancing healthy fats with other important nutrients is crucial for overall well-being.
- When cooking with oils, be mindful of their smoke points. For high-temperature cooking, choose oils with higher smoke points, such as avocado oil or refined olive oil, to avoid the risk of creating harmful compounds due to overheating.
Remember to consult with a healthcare professional or a registered dietitian to tailor a dietary plan that meets your specific needs and health goals, especially if you have any underlying health conditions or dietary restrictions. Balancing them with other nutrients and maintaining a healthy diet is essential.
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Disclaimer:
This page is for general informational purposes only. It does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information is at the user’s own risk. The content is not a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals for any such needs. Remember to maintain a balanced diet that includes a variety of nutrients to support overall brain health, along with regular exercise and adequate sleep.
