HEALTHY FATS: MAKING THE MOST OF FAT INTAKE

Fats are made up of smaller molecules called fatty acids that are linked together to form larger chains. Like carbohydrates, fats range from simple structures to very large, complex structures. Their caloric density is due to the fact they provide more energy compared to other macronutrients and they also take more energy to digest in the first place because the molecules are so large.

Fats can be helpful in managing weight when strategically added to any nutrition plan because they help increase satiety and digest slowly, potentially lowering intake volume. The types of fat in foods are often mixed and vary in proportion. The recommendations are created in order to promote the intake of unsaturated fats and decrease the overall consumption of saturated fats. Below are various types of fats marketed on nutrition labels and talked about in the media:

Fat-substance that is a part of cell membranes and required for vitamin D synthesis.  It is largely created inside of the human body, but food sources include animal products.  For many years recommendations were to limit cholesterol intake, but this is no longer the case.

Solid or semi-solid at room temp.  These are largely found in animal products and tropical plants (e.g coconut oil, palm oil, etc.).  Excessive intake of these is more closely linked to an elevated risk of cardiovascular diseases. 

Liquid at room temp and from plant sources.  higher intakes are associated with decreased risk of chronic diseases.  Subtypes include mono- and polysaturated fats.

A man-made fat substance strongly linked to elevated risks of chronic diseases.  There is legislature passes to remove these from the food supply entirely.  These were frequently found in processed and packaged foods, but are now largely not found in food supply.

Polyunsaturated fats include essential fatty acids, which are compounds the body cannot create and must be consumed from the diet. These include omega-3 fatty acids, two of which are EPA and DHA, which are associated with anti-inflammatory properties and decreased risk of cardiovascular diseases. These are common in cold water fish and shellfish like salmon, mackerel, and crab.

Omega-6 fatty acids are also necessary for the body, but these are more readily found in the food supply because they come from plant-based oils, nuts, and seeds, and are also found in products added to foods during processing. Therefore, omega-6s are less of a concern in the American diet than omega-3s are. The recommendations around the fat intake, though, are encouraging a shift from pastries, crackers, and packaged foods as sources of omega-6s to more healthful sources such as olive oil, flaxseed, walnuts, etc.