Human Obligation to Consume Dietary Fats

Not all dietary fats are detrimental. Dietary fat protects organs and keeps hair and skin healthy. The essential fatty acids contribute significantly to brain development, heart health, and inflammation control.

FREMONT, CA: Good nutrition is essential for overall health and well-being, and dietary fat is an integral part of a balanced diet. Despite many misconceptions, dietary fats can be beneficial when consumed in moderation.

The fat in the diet may seem bad, but not all fats are harmful. Maintaining good health requires the right form and amount of dietary fat.

The majority of diets consist of fat, protein, and carbohydrates. Most dietary fats come from animal fats, butter, and oils used in various foods. 

Health professionals have blamed dietary fat for decades for causing various health problems, including obesity in America. Researchers have found that removing all fat from the diet only partially solves the problem since certain types of fat are necessary for good health.

Dietary fats provide essential fatty acids which the body cannot produce. A healthy immune system, bone growth, and brain development rely on essential fatty acids. Additionally, dietary fats are a great energy source, with just one gram of fat providing nine calories of energy.

The body can also absorb vitamins A, D, E, and K better with the help of dietary fat. These are fat-soluble vitamins, meaning they can only be absorbed by the body if consumed with dietary fat. Without dietary fat, these vitamins would pass through the body without absorption.

Moreover, dietary fats provide a feeling of fullness and satisfaction after eating. Eating a meal rich in healthy fats can help people feel full for a longer period, which can help reduce the risk of overeating.

Dietary fats are essential for healthy skin, hair, and nails. Fish and avocados contain healthy fats essential for proper cell membrane health. Skin, hair, and nails can become dry, brittle, and prone to breakage without the proper amount of dietary fat.

Foods contain four significant types of fats—saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats.

Saturated fats are primarily found in animal proteins like meat or dairy, although some plant products, such as coconut oil, also contain saturated fats. Saturated fats are made up of chains of hydrogen-bonded carbon atoms. At room temperature, saturated fats are solid. Examples include—butter, coconut oil, bacon, sausages, cured meats, ghee, and cheese.

An international journal of Molecular Sciences review published in 2020 found that saturated fat overconsumption significantly contributes to obesity in adults. Milk and certain meat products naturally contain trans fats—an unsaturated fat. The process of hydrogenating vegetable oil also creates trans fats. The hydrogenation process attaches extra hydrogen atoms to empty spaces along chains of carbon atoms that compose fat. Hydrogenation fills the spaces in the chain of carbon atoms naturally found in unsaturated fats rather than filling the hydrogen atoms with hydrogen. Through hydrogen saturation, liquid unsaturated fats become stable solids.    Since hydrogenated oils do not have to be changed as often as regular oils, restaurants often use trans fats in deep fryers. Margarine, shortening, and olive oil spread contain trans fats as well. Trans fats are the worst fats to consume, according to the Mayo Clinic. Heart disease risk increases when trans fats raise "bad" cholesterol and lower "good" cholesterol. Among them are—margarine, crackers, commercial baked goods, frozen pizzas, and fried foods.

A monounsaturated fat contains one unsaturated carbon bond, or double bond, and is liquid at room temperature. AHA recommends substituting monounsaturated fats for other sources of fat whenever possible. A diet rich in unsaturated fats can lower your risk of heart disease by promoting good cholesterol levels and reducing bad cholesterol levels. Some examples are pecan nuts, avocados, peanut and canola oil, olive oil, pumpkin seeds, and olives.

The carbon chains of polyunsaturated fats have more than one double bond, making them unsaturated. Plants and animals contain omega-3 and omega-6 fatty acids. The body does not produce omega-3 or omega-6, so consuming enough fatty acids through food is very important.

There are some potential disadvantages of dietary fat. Overeating can lead to weight gain, increase cholesterol levels, and increase the risk of developing diseases like heart disease and diabetes. Additionally, some types of dietary fat can increase inflammation, which can have negative health impacts.

Overall, dietary fats are an essential part of a balanced diet. Eating various healthy fats, in moderation, can help provide essential nutrients, vitamins, and energy and help maintain healthy skin, hair, and nails. So don't be afraid to add fat to meals—the body will thank you.