Fats Are Essential In Our Diet

Are fats essential in our diet? To this question, if we could not give any explanation, the correct answer would be: yes, without a doubt. Fats correspond to one of the three groups of macronutrients, the remaining two being proteins and carbohydrates.

Therefore, if we talk about having a balanced and healthy diet, they must be included in the diet, in their proper proportions. However, in this regard there are many doubts, especially due to the many myths that exist around this topic.

So what you need to do is dig a little deeper into the importance of fats and be rigorous with this issue. In addition, review what type of fats there are, which ones are suitable for us and in what quantities. Keep reading to know more!

What functions does fat have in our bodies?

Fats, also known as lipids, constitute a very important part of the diet of most heterotrophic beings . Lipids are important molecules for many life forms and serve both structural and metabolic functions. Some of these important functions are:

• Energetic, since the metabolization of a gram of any fat produces, on average, about 9 kilocalories of energy.
• Structural, since cholesterol is part of cell membranes and is a precursor of hormonal steroids, bile acids and vitamin D.
• Support and protect organs such as the heart and kidneys.
• Transport fat-soluble vitamins (A, D, E, K and carotenoids).
• Provide essential fatty acids for the body.

What are the different types of fat?

Fats are essential in our diet and, therefore, we must know the different types and how to take them. Depending on the fatty acids that make up these fats, and how their chemical bonds are, we can classify them into:

Saturated fats

Fat that appears solid at room temperature. The vast majority are of animal origin, but they are also found in abundance in vegetable oils such as coconut (92%) or palm (52%).

Unsaturated fats

At room temperature they are liquid. They correspond to most oils: olive, sunflower or corn oil. They are the most beneficial for the human body due to their effects on plasma lipids. In addition, they contain essential fatty acids that are very important for human consumption, since the body does not manufacture them itself.

We find different subgroups:

• Monounsaturated fats: they are those that reduce the plasma levels of cholesterol associated with LDL lipoproteins (popularly called “bad cholesterol”) and raise the levels of HDL lipoproteins (known as “good cholesterol”).
• Polyunsaturated fats: formed by the series of omega 3 and omega 6 fatty acids.

The omega 6 series reduces the levels of LDL and HDL lipoproteins. The omega 3 series have more effect in reducing plasma triglycerides. They are found in most oily fish, oilseeds, and some nuts.

Trans fat

They are obtained during the hydrogenation of vegetable oils. They can contribute to raising LDL lipoprotein and triglyceride levels, dangerously lowering HDL lipoprotein levels. They are found in shortening or margarine.

Amounts of fat required in our diet

In adults, of the total daily energy consumption, between 30% and 35% must come from fats. The rest will come from carbohydrates and proteins. For its part, cholesterol intake should not exceed 300 mg / day.

In conclusion

Fats should not be totally excluded from the diet, as they are part of the essential nutrients for our body. The key to healthy consumption is knowing how to differentiate the different types and their effects on the body. In addition, you have to know how to take them in adequate portions within a balanced eating plan.