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The Truth about Fats

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Today, fat is almost a taboo word. The truth is, fats are essential for our survival and for us to maintain an optimal health state. What we should be concerned with is which fats are important and how much fat is necessary.

Fats are organic compounds which have fatty acids, carbon, hydrogen, and carboxylic acid. Fats are important for us because they perform the following functions within our body:

1. Production of blood lipids
2. Production of cell membranes
3. Essential in the production of bile (the fat emulsifier)

4. Necessary for energy production (in combination with glucose)
5. Helps produce Vitamin D for calcium metabolism
6. Triggers the release of mild levels of body steroids
7. Helps in the metabolism of fat-soluble vitamins such as A, E, and K
8. Helps save our internal organs from damage from external physical shocks
9. Provides healthy skin and hair
10. Help maintain body temperature.

Fat is necessary for survival. Diets without fat cause several body and organ malfunctions. Here is what you could be risking if you tune into extreme diets:

1. Erratic (alternating between very low and close to normal) blood pressure
2. Continued blood flow from injuries
3. Severe constipation
4. Immune system malfunction

So, what are the types of fats you should aim to include in your diet everyday and how much of it is okay?

Fat Type Good/Bad Acceptable Qt Source

Mono Unsat. Good 15 gms Olive oil, avocados, nuts,
canola, peanut oil,
sunflower, safflower oils,

Poly Unsat. Good 20 gms Salmon, tuna, sardines,
walnuts, flaxseed oil

Sat. Fat Bad <15 gms a day Red meat, whole milk,lard,
cheese, ice cream, butter,
coconut and palm oil etc

Trans Fat Bad <1% energy req processed foods, cake mix,

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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