Why Do We Need Fats In Our Diets?

People often pursue low-fat diets as a way to lose weight and slim down, but you should not cut back on fats entirely, as they make up a vital part of the human diet. Consuming most of your fat intake from unsaturated fats helps you take in the proper amount of fat while maintaining a healthy diet and limiting the risk for heart disease.

Benefits

Along with protein and carbohydrate, fat is one of three macronutrients the human body needs to survive. These macronutrients provide the energy needed for growth and basic body functions. Fat provides energy, cushions your organs and allows the body to absorb necessary nutrients such as vitamins A, D, E and K. Fats also give foods flavor and consistency. A diet deficient in fat would be unhealthy and would lack flavor.

Bad Fats

Three types of fats exist in your body -- saturated, unsaturated and trans fat. Doctors view saturated and trans fats as "bad fats" because they can increase your risk for coronary heart disease. Saturated fat is in meat, butter and cream, including fast and junk food, like hamburgers and ice cream. Trans fat is in processed fried foods and snacks, such as doughnuts, potato chips and cheese sticks.

Good Fats

Experts consider unsaturated fat a "good fat." You can lower your blood cholesterol and decrease your risk of heart disease by adjusting your diet to limit saturated and trans fat and increase unsaturated fat. Olive and canola oil represent good sources of monounsaturated fatty acids. Other examples of unsaturated fat include nuts, avocado, tuna and salmon.

How Much Fat

Fat packs a large caloric punch of 9 calories per gram, compared to 4 calories per gram of carbohydrate and protein. According to the Dietary Guidelines for Americans from the Department of Health and Human Services, individuals should obtain between 20 and 35 percent of their total calories from fats. For a 2,000-calorie diet, you should consume less than 20 grams of saturated fat daily.

Risks

More than 500,000 people die each year from coronary heart disease, according to the National Institutes of Health, so take care to monitor your intake of bad fats. The Food and Drug Administration began requiring food labels to list the amount of trans fat in 2006. Avoid restricting your fat intake beyond the recommended allowance. Children, especially, need fats to ensure proper growth and development of the brain and nervous system.