Fats and oils have a bad reputation because they are high in calories, but these nutrients play several vital roles in the body. Fats provide insulation, enable temperature control, cushion and protect the body from shocks, aid in the usage of fat-soluble vitamins and are essential for hormone production. They are concentrated sources of energy and storage depots for excess calories. By consuming the right fats and oils while controlling your calorie intake, you can improve your health in many ways.
Unsaturated Fats
Olive oil, peanut oil, almonds, pecans, pumpkin seeds, sesame seeds, flax seeds, fish and walnuts are primary sources of unsaturated fats. These fats are liquid at room temperature and they increase the levels of good cholesterol in the blood while reducing inflammation. Omega-3 and omega-6 fats are essential unsaturated fats, which the body cannot produce on its own. Your diet must provide these nutrients, which improve brain function and reduce the risk of heart disease. The United States Department of Agriculture’s Dietary Guidelines for Americans 2010 recommends that 20 to 35 percent of the total calorie intake for adults over the age of 18 must be from fats. The USDA also advises that a majority of these calories must be from unsaturated fats.
Saturated Fats
Saturated fats are bad for your health, because they raise cholesterol levels. The main sources of saturated fats are animal products such as meat, poultry and full-fat dairy products. Some plant products such as palm oil, coconut oil and palm kernel oil also contain saturated fats. The USDA advises minimal intake of saturated fats, but because it is present in so many foods, it is difficult to eliminate it totally from your diet. The Harvard School of Public Health recommends limiting your intake of saturated fats to 7 percent of your calorie intake.
Trans Fats
When vegetable oils are heated in the presence of hydrogen, the unsaturated fats in these oils turn into solid trans fats. Trans fats are easier to transport, are less prone to spoilage and withstand repeated heating, which make them popular among commercial food establishments. Trans fats are the most harmful to your health, because they lower good cholesterol and increase bad cholesterol. Trans fats also increase inflammation and raise the risk of heart disease, stroke and diabetes. Ideally, your intake of trans fats should be negligible. Avoiding processed and baked goods, fast foods and stick margarines can help you meet this target.
Oils
Most oils are fats that are liquid at room temperature and are good sources of unsaturated essential fatty acids and vitamin E. Corn, olive, canola, soybean, flaxseed, sunflower and peanut oils are healthy choices. Because oils are high in calories, the USDA recommends against the addition of oils in foods. A better alternative is to replace saturated fats and solid fats with oils whenever possible. Partially hydrogenated oils, coconut oil and palm oil are similar to solid fats and are bad dietary choices that you must try to avoid.
References
- The Dairy Council: Nutrients and their functions
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- United States Department of Agriculture: Dietary Guidelines for Americans, 2010: Foods and Food Components to Reduce
- United States Department of Agriculture: Dietary Guidelines for Americans, 2010: Foods and Nutrients to Increase
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