The Skinny on FATS

Fats are one of the 3 nutrients that supply calories to the body (the other 2 are proteins and carbohydrates). The energy produced by fat is 9 calories per gram.

Fats play an important role in nutrition. Fats and oils are made of fatty acids and serve as a rich source of energy for the body. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream. So, the body breaks down fats and uses them to store energy, insulate body tissues, and transport some types of vitamins through the blood.Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. 

Fats also play an important role in food preparation by enhancing food flavor, making baked products tender, and conducting heat during cooking.

You may have heard that some fats are better for you than others. When considering the effects of fats on your heart and cholesterol level, choose unsaturated fats (monounsaturated and polyunsaturated)

Unsaturated Fats - Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) 

Two types:

· Monounsaturated fats are found in vegetable oils like canola, olive, and peanut oils as well as nuts, seeds, avocados and olives.  They are liquid at room temperature.

· Polyunsaturated fats are found mainly in vegetable oils like safflower, sunflower, corn, flaxseed, and canola oils. They are also the main fats found in seafood. They are liquid or soft at room temperature.  Certain polyunsaturated fatty acids, like linoleic acid (omega-6) and alpha-linolenic acid (omega-3), are called essential fatty acids, because the body cannot make them. Essential fatty acids must come from foods we choose such as flax seed and fish oils. They are needed to build cells and make hormones.

· Saturated fats (or saturated fatty acids) are mainly found in animal sources like meat and poultry, whole or reduced-fat milk (2%), and butter. Some vegetable oils like coconut, palm kernel oil, and palm oil are saturated. Saturated fats are usually solid at room temperature.  These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Aim for less than 12 grams for women and 16 grams for men, daily.

· Trans fatty acids- Sources of trans fats include snack foods and baked goods made with partially hydrogenated vegetable oil or vegetable shortening. Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. Trans fats also are found naturally in some animal products, like dairy products. These fats form when vegetable oil hardens  into margarine or shortening (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Aim for 0 grams daily. If you see the word "hydrogenated" on the ingredients list, avoid this product.