What Role Does Fat Have In Our Diets?

Fats are lipids, compounds that are hydrophobic, meaning they do not dissolve in water. Over the years, fats have been given a bad nutritional reputation, but in fact, fats are an essential part of a healthy diet because they play a number of vital roles in the body.

Energy

The macronutrients carbohydrates, proteins and fats all provide you with calories, which your body converts to energy. Carbohydrates and protein both provide 4 calories per gram, whereas fat provides 9 calories per gram. Because it is so calorie-dense, fat is a major energy source. Your body also has an unlimited ability to store fat, whereas storage of carbohydrates is limited. In the absence of glucose from carbohydrates, your body uses its fat surplus for energy.

Vitamin Absorption

Vitamins are divided into categories based on how they are absorbed in your body. The vitamins A, D, E and K belong to the fat-soluble vitamin group. These vitamins rely on dietary fat in order to be properly absorbed. When you eat foods rich in fat-soluble vitamins, the vitamins bind to fatty acids so that they can be absorbed in your small intestine, where they eventually travel to your bloodstream. Without dietary fat, these vitamins could not be absorbed.

Insulation and Protection

Directly under your skin lies a layer of fat that serves as insulation to help maintain your body temperature. Fat also surrounds your bones, tissues and organs to act as a cushion that protects these structures from potential harm that you could experience as a result of trauma or impact.

Considerations

Although fat plays a number of important roles in your health, it is important to note that not all fat is considered nutritionally equal. Fat is categorized based on its elemental structure. Saturated fats contain carbon chains that have been saturated with hydrogen. These types of fats contribute to the accumulation of plaque on the walls of your arteries and increase your risk of developing heart disease or experiencing a heart attack. Common sources of saturated fats include butter, full-fat dairy products and fatty cuts of meat. Unsaturated fats, which contain carbon chains that do not contain hydrogen, are the types of fats you should eat. These fats allow your body to function properly without destroying your heart. Good sources of unsaturated fats include olive oil, avocados, nuts, seeds and fatty fish, like salmon.

Fat Recommendations

It is also important to note that too much of a good thing is still too much. When consuming fat, make sure that you stay within the daily ranges recommended by the Food and Nutrition Board. Fat should contribute 20 percent to 35 percent of your daily caloric intake. Since fat contributes 9 calories per gram, those on a 2,000-calorie diet should consume approximately 44 to 78 g of fat daily.