Embracing Fat

Embracing the Truth About Fat: Unlocking its Vital Role in Our Health

Fat became more and more demonized through the 20th century and we were left with the low-fat, no-fat revolution of the ’80s and ’90s. Experts started promoting no-fat and low-fat everything to avoid weight gain and health issues. When you gain a better understanding of how the body actually works, you realize that fats play an important role in our health and well-being. Let’s explore more about fat, as a macronutrient, as a building block, and the different types of fats that are beneficial for our bodies.

It’s 2023 Do You Still Fear Fat?

I grew up in an era where fat was feared, every now and then I can get slight anxiety about consuming fats even with my knowledge of how the body works(old habits die hard). It is time to smash those fears and embrace the truth about fat. Fat is a macronutrient that is essential for our bodies to function optimally. While it’s true that fat has more calories per gram compared to other macronutrients, it is a slow clean burning fuel.  When utilized properly it improves our overall health.

Understanding the Caloric Density

Fat contains nine calories per gram, making it the most calorie-dense macronutrient. Its high caloric content feeds the belief that eating fat makes you fat. Hold up, fat doesn’t make you fat, storing excess energy makes you gain weight. 

The Role of Fat in Absorbing Essential Nutrients

Vitamins A, D, E, and K, all require fat to be absorbed by our bodies. If fat is not consumed alongside these nutrients, the body won’t absorb them or use them. So, it’s essential to include healthy fats in our meals to ensure proper nutrient absorption.

Building Blocks for a Healthy Body

Fat and cholesterol are essential building blocks for maintaining healthy structures in our bodies. From cell membranes to hormones like estrogen and testosterone, and the myelin sheath around nerve cells, these structures rely on fat and cholesterol for their formation and function. Remember that they need ingested fats for the building blocks they can’t recycle fat in the body.

The Different Types of Fats

Not all fats are created equal. Some fats are healthier for our bodies, while others can be downright damaging and cause inflammation. When looking at fats we are looking at the oxidation point over the smoke point which can be different.  Oxidation is when they start getting compromised and unhealthy. Following are the different types of fat and their uses.

• Saturated Fats are solid at room temperature and can tolerate high heat. Healthy sources of saturated fats include coconut oil, butter, ghee, red palm oil, duck fat, lard, and tallow.   
• Monounsaturated Fats tolerate moderate to low heat and can be found in olive oil, avocado oil, sesame oil, and macadamia oil. Olive oil can handle higher heat than we originally thought.     
• Polyunsaturated Fats (PUFAs) are fragile and should not be heated. They include almond oil, flaxseed oil, pumpkin seed oil, grape seed oil, hemp oil, walnut oil, and fish oils. Please understand that there are healthy PUFAs and unhealthy ones.  The ones listed used in small amounts are perfectly healthy.   
• Avoid Damaged and Rancid Fats such as canola oil, corn oil, soybean oil, sunflower oil, safflower oil, vegetable oil, and hydrogenated oils, which are damaged, rancid, or toxic. The process required to extract them makes them almost immediately rancid and toxic to the body.  It’s best to avoid these as much as possible and opt for healthier alternatives.

Balancing Omega-3 and Omega-6 Fatty Acids

It’s crucial to maintain a proper balance between omega-3 and omega-6 fatty acids in our diet. Most modern diets are high in omega-6 fatty acids due to the prevalence of rancid oils and seed oils. To achieve balance, focus on increasing omega-3 intake through sources like fatty fish, flax seeds, and grass-fed butter. 

Incorporating Healthy Fats into Your Diet

Boosting your fat intake is easier than it sounds. Drizzle olive oil or sauté veggies in butter, make flavorful sauces using healthy fats, or garnish your dishes with avocado. Remember, fats not only make your foods taste good, but they also maximize nutrient absorption.

To Wrap it Up

It is 2023, stop fearing fat. It is time to embrace fat as the essential macronutrient it is. Healthy fats are needed for nutrient absorption, cellular structures, and hormone balance. By understanding the different types of fats and incorporating them into a balanced diet, we can achieve a healthier and happier body. So, let’s say goodbye to the fear of fat and welcome the numerous benefits it brings to our wellness.