Fats are an essential part of a healthy diet. However, they are often misunderstood and even feared by many people. But here are the facts.

What are fats?

95% of dietary fats are in the form of triglycerides (which you will often hear referenced). There are 3 main types of fatty acids:

• Saturated Fat - Found in foods, such as milk, cheese, and steak.

• Monounsaturated Fat - Found in foods such as nuts, avocado, and olive oil.

• Polyunsaturated Fat - Found in foods such as salmon.

Many foods containing fat have a blend of all three fatty. The goal for overall health is to have a balanced fatty acid profile, ie not skewed towards one type of fat.

Beware of trans fats

Trans fats are typically man made and commonly found in pastries, fried foods, and highly processed snack foods.

Trans fats are associated with increased cardiovascular disease (CVD) and should be consumed in limited quantities.

Functions of fats

Fats carry out several important functions in the body, including:

• Protection/Immune function.

• Absorption of fat soluble vitamins, such as vitamin D.

• Production of recovery and sex steroid hormones.

• Slow/large energy source – 9 kcals per gram.
  

Benefits of fats

The benefits of fat span health, performance, and weight loss. Here are a few of the key benefits to be aware of.

• Sex steroid hormone production. Testosterone, Progesterone, Estrogen.

• This helps with improvements and optimisation of body composition, mood, and libido.

• Improvement of blood lipid profiles and reduction in CVD risk.

  • Short-term low-fat diets have also been shown to worsen certain markets of health, related to fat.

    • Changes in plasma lipoproteins during low-fat, high-carbohydrate diets: effects of energy intake. Kasim-Karakas et al, (2000). (PubMed Link) (Full Text).

• Satiety & Palatability. Fats can help you feel full and make food taste good.