The Importance Of Fats In The Diet

Are fats essential in your diet? The answer to this important question is yes, without a doubt. Fats belong to one of three groups of trace elements along with proteins and carbohydrates. They should therefore be included in the right proportion in a balanced and healthy diet. However, the importance of fats raises many doubts, especially because of the many myths associated with the subject.

So we decided to look more closely at the importance of fats and be specific about the subject. We also tell you what fats exist, which ones are the best, and how much you should get from your diet. Continue reading to learn more!

The importance of fats for bodily functions

Fats, also called lipids, are an important part of the diet of most heterotrophic organisms. Lipids are important molecules for many life forms and have both structural and metabolic functions. Here are some of these important features:

• Energy, as the metabolism of one gram of fat produces an average of about nine kilocalories of energy. 
• Structural because cholesterol is part of cell membranes and is a precursor to steroid hormones, bile acid and vitamin D.
• Supporting and protecting organs such as the heart and kidneys.
• Transport of fat-soluble vitamins (A, D, E, K and carotenoids).
• Bringing essential fatty acids into the body.

What are the different types of fats?

Fats are an essential part of the diet. So you need to know what different types of fats exist and how to use them. We can classify fats as follows depending on their fatty acids and chemical bonds:

Saturated fats

Such fats are solid at room temperature. Most of them are animal fats. However, they can also be obtained from vegetable oils such as coconut oil (92%) or palm oil (52%).

Unsaturated fats

Such fats are liquid at room temperature and consist mainly of oils: olive oil, sunflower oil, corn oil and so on. They are most beneficial to the human body due to the action of their plasma lipids. They also contain important fatty acids that are really important for humans because the body does not produce them.

They fall into different subcategories:

• Monounsaturated fats. They reduce plasma cholesterol levels, which are associated with an increase in LDL lipoproteins (commonly referred to as “bad cholesterol”) and HDL lipoprotein (known as “good cholesterol”).

• Polyunsaturated fats. They are made up of chains of Omega-3 and Omega-6 fatty acids.

Omega-6 fatty acids reduce LDL and HDL lipoprotein levels. Omega-3 fatty acids have a greater plasma triglyceride lowering effect. They are found mainly in fatty fish, oilseeds, and some nuts.

Trans fats

Such fats are the result of the hydrogenation of vegetable oils. They can increase LDL lipoprotein as well as triglyceride levels by lowering HDL lipoprotein levels to dangerous levels. They can be obtained, for example, from margarine. 

What is a sufficient amount of fat?

30-35% of adults ’daily energy intake should come from fats. The rest should consist of carbohydrates and proteins. Cholesterol intake should also not exceed 300 mg per day.

Summary

You should not completely eliminate fats from your diet, as fats are important nutrients your body needs. In a healthy diet, it is essential to differentiate between different types of fats and their effect on the body. They should also be consumed in appropriate amounts as part of a balanced diet.