Good Fats vs. Bad Fats: Essential Guide to Healthy Fat Consumption for Optimal Health

Overview:

So fats are bad, right? Well, some of them are, but you would be a fool to cut out fats from your diet. You need fat for insulation, protection, energy, brain health, nutrient absorption, hormones, and the structure of your cells. Fats are essential. Not all fats are created equally though. There are some you want more than others, which I will talk about.

Fat and Food:

Fat is one of the three macronutrients. It is nine calories per gram, which is the highest of the macronutrients. That is why higher-fat diets are good for endurance athletes. There are four main types of fats that come from food. They are monounsaturated, polyunsaturated, saturated, and trans fats. To get it out of the way, avoid artificial trans fats. There are small amounts of trans fats in meat, but that is far less harmful. Saturated fats are highly debated in the nutrition world. Saturated fats are identified by being solid at room temperature. You’ll see these the most in red meats, butter, and other dairy products. They can raise good and bad cholesterol. If you look at diets like the carnivore diet, which is high in saturated fat, they have their pros and cons. The last are the unsaturated fats: mono- and polyunsaturated fats. These are the “healthy” fats. Both are good for heart health. Monounsaturated fats are good for cholesterol regulation. The polyunsaturated fats are omega-3 and -6 fatty acids. They each have a purpose. Omega-3s are most known for their positive effects on inflammation, the heart, and joints. You can get this essential fat from APN’s own Omega-3 supplement. Other sources of Omega-3s are fatty fish (salmon, tuna), flaxseeds, walnuts, etc. It is important to be careful and not consume too much fatty fish because they do contain small amounts of mercury. Excess mercury can be extremely toxic. Omega-6s help promote good inflammation. Inflammation is essential for the body to heal. Omega-6s are commonly found in vegetable oils. It is very common for us folks in the United States to overeat omega-6s. This is due to the overconsumption of processed foods. Too much omega-6s can promote unhealthy inflammation. This statement goes for pretty much everything, but moderation is extremely important. Too much or too little of anything is bad for you. You have to find a happy medium.

Fat’s Role in Our Bodies:

As I said earlier, fat is important for insulation, protection, energy, brain health, nutrient absorption, hormones, and the structure of our cells. Our cells have a phospholipid bilayer, which is made out of fats. This bilayer is essential for the proper transmission of nutrients in and out of the cell. In terms of hormones, fat is needed to regulate the amount of cholesterol in the body. What does that have to do with our hormones? Cholesterol is used to make essential hormones in the body like testosterone and estrogen. Fats play a crucial role in the absorption of essential vitamins as well. Those fat-soluble vitamins are A, D, E, and K. Deficiencies in any of those vitamins can be detrimental. Approximately 75% of the brain is water. The remaining 25% is 60% fat. So the brain is around 18% fat. That may not seem like a lot, but fat plays a crucial role in the function of the brain. The myelin sheath of our neurons is also made of fat. So, to go with the brain, we need fat for proper neurological function. Fat is also responsible for the protection of our organs. The fat that covers our organs is visceral fat. This can compound with a poor lifestyle and be a threat to our health. Fat is also important for the thermal regulation of our bodies. This is one of the reasons extremely low body fat percentages are dangerous. This goes both ways though. Too much fat is also extremely dangerous.

Conclusion:

If you haven’t figured it out yet, fat is an essential part of all of our lives. Fat is not the enemy. Overconsumption is. Fat supports vital functions in the body, but can just as easily make your life hell. Remember that fat cells can multiply in number, shrink, and grow, but they will never decrease in number. Prevent excess accumulation while you can. Make the correct decisions for your health and remember that fat isn’t the bad guy unless you make it that way.

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