In this article about what fats are and what they do: When you think of a healthy diet, you might not immediately think of fat. However, certain fats are indeed essential. They, along with carbohydrates and proteins, are one of the three important macronutrients that the body needs to function. So what exactly are good fats and how do you incorporate them into your diet? We explain it.
What are fats and what do they do explained
What are fats?
Fat is a mixture of fatty acids that differ based on their chemical structure. There are three types to distinguish: unsaturated fat, trans fat, and saturated fat. Saturated fat can be found in meat, butter, and cream, while trans fat is present in foods like snacks, fried foods, and margarine. Saturated fat and trans fat raise LDL cholesterol, while unsaturated fat lowers LDL cholesterol. This type of cholesterol increases the risk of cardiovascular diseases. Therefore, it is important to pay attention to the type of fat you consume. But besides the influence fats have on your cholesterol, they also have an essential function.
What is the function?
Fats are often linked to body fat or gaining weight, but the body does need fats. Fat provides energy to the body. For comparison, 1 gram of fat provides 9 kcal of energy, compared to about 4 kcal per gram of carbohydrate or protein. Fats are also necessary for healthy growth and development, the absorption of certain vitamins, protection of organs, and maintenance of cell membranes. Fats, for example, protect you from viruses and are needed for the proper functioning of your eyes and brain. The body can produce many fats itself, but essential fats must be obtained from food.
What role do fats play in our diet?
Although the body produces fatty acids itself, you do need essential fatty acids from food. Additionally, you can only obtain certain vitamins such as vitamins E, A, and D through fat, as they are fat-soluble. For instance, oil provides vitamin E, while butter provides vitamins A and D. An excess of fat is stored as body fat, and therefore it is advisable to monitor your fat intake. It is recommended to replace saturated fats and trans fats, such as fatty meats, cookies, pastries, and snacks, with unsaturated fats like fish, nuts, and avocado. This way, you still get your essential portion while reducing the risk of cardiovascular diseases.
Daadkracht Lifestyle Coaching
If you have questions about adding fat to your diet, at Daadkracht we look at your overall health and focus not only on training but also on improving your lifestyle and dietary habits.
If you have questions about nutrition or lifestyle as a result of this article, please do not hesitate to contact us at info@daadkrachtoverveen.nl
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
