Updated: May 7
What is the deal with fats and how does it work in our bodies?
All your questions that you might have will be explained today. Lets dig right into the nitty gritty good stuff.Lipids is a group of compounds that include triglycerides (fats & oils), phospholipids, and sterols. Structurally, triglycerides are three fatty acids attached to a glycerol backbone. There are several different types of fatty acid; there are saturated and unsaturated fats.
These are classified into subgroups of fats. Unsaturated fatty acids are classified by the bonds that they have. One fatty acid had double bond in its carbon chain is a monounsaturated fatty acid, if there is more than one point of unsaturation; this is classified as a polyunsaturated fatty acid.
Saturated fats are the fats to watch out for, they are rick factor for heart disease because they raise bad cholesterol levels (low -density lipoprotein “LDL”). Unsaturated fats are associated with good cholesterol (high-density lipoprotein “HDL”) and decrease risk of heart disease.
Let us go over these fatty acids a little more and understand the benefits of what they do for us. Polyunsaturated fatty acids & Monounsaturated fatty acids provide important fats that our bodies can not make so we need these essential fatty acids in the diet. These fats have favorable effects on blood and play an important part of treatment and prevention of heart disease, arthritis, some cancers, and hypertension.
Another fatty acid that is in today’s food supply due to food processing is by adding hydrogen to unsaturated fatty acids to make them harder at room temperature to increase shelf life; known as hydrogenation. These are known as Trans-Fatty acids have shown to increase LDL cholesterol and decrease HDL cholesterol (the good cholesterol that we need to function), similar affects much like saturated fats.One gram of fat is approximately 9 calories, more than twice the calories per gram of carbohydrates or protein.
Fats also provide a ton of vitamins for us like A , D, E, and K. Fats have a ton of great benefits in the body like cellular membrane structure and function, hormone benefits (releases Cholecystokinin CCK which keeps up feeling full), cellular signals, regulation and excretion of nutrients in cells, protecting our organs, insulating our bodies from harsh environment, temperature changes and preserving our body heat , just like our own personal thermostat, and keeps us full and satisfied for a longer period of time.
Where to find these Fatty Acids:
Polyunsaturated fats: (2 or more double – bonds)
– Most nuts and seeds
– Omega- 3 fatty acids: herring, mackerel, salmon, sardines, flaxseeds
– Safflower, soy, corn, and sunflower oils
Monounsaturated fats: (one double – bond)
– Olive oil
– Peanut oil
– Avocados
– Peanuts
– Almonds
– Pistachios
Saturated Fats: (capric acid)
– Meats, poultry
– Lard, Butter, Cheese, Cream, Eggs, Whole Milk
– Tropical oils: coconut oil, palm, and palm kernel oil
– Many baked goods
Trans-Fats:
– Margarine, shortening.
– Fried food: fried chicken, doughnuts
– Fast Food
– Many baked goods and pastries
According to the Institute of Medicine the recommended range for fat intake for adults is 20- 35% of total caloric intake.
Higher fat diets are not recommended, the fat is more readily available and converted faster to body fat. Only 3 % of calories in fat are required to store it as fat; conversely it takes 23% of calories in carbohydrates to convert into body fat.
Carbohydrate is considered a more beneficial fuel source compared to fat. More than 35% of fat consumed in our eating regimen lead to overeating ( lack in food volume) and often slows the metabolism. Fat is digested and absorbed slowly , it would be best to reduce consumption before exercise 1 to 2 hours to give your body time to digest fully.
In conclusion, we need fatty acids for many important functions in the body. We need fat to help protect , insulate the body, regulate body temperature. If we did not have fat to protect the body we would be wide open to all the harsh environment, and would be a pile of delicate organs , nervous, and skeletal bones. No one wants that, so remember get your fat in moderation!
Reference:
Clark , A. (DPT, MS, CES PES) ; Lucett, S. ( MS, Nasm-Cpt, CES, PES) ; McGill, E. ( MS, Nasm-Cpt, CEs, PEs, FNS) ; Montel , I ( Nasm – CPT, CES, PEs) ; Sutton , B. ( MS, MA, Nasm-Cpt, CEs, PES).(2018) National Academy of Sport Medicine , An Ascending learning Company. Eds.
Berardi, J. (PhD, CSCS); Scott- Dixon, K.( PhD); St. Pierre, B. ( MS, RD CSCS) ; Kollias H. ( PhD, CSCS) ; DePutter C. (2019) The Essentials of Nutrition and Coaching , Fourth Edition. Eds.