Before carbs were being portrayed by the media as poison, fat was the devil of the macronutrients— especially saturated fat. Fat is used by our bodies in several important ways including cell membrane structure, brain and nervous system tissue, Hormone function and the transport of fat-soluble vitamins into cells. It also helps stored fuel and Insulate and regulate our bodies temperature. During exercise, the body will automatically utilise both fat and carbohydrates for energy production.
There are 3 types of fat: Unsaturated, Saturated, and Trans fats.
Well, there are also essential fats as well. These fats fall under the polyunsaturated category, and you may be familiar with them. They are Omega-6 and Omega-3 fats. Although omega-6 fats have been getting bad press lately, they are essential. But they must be balanced as close to a 1:1 ratio as possible with omega-3 fats.
Common sources of omega-6 fats are:
- Vegetable oils
- Seed oils
- Nuts & seeds
Good sources of omega-3 fats are:
- Fish & fish oils
- Chia seeds
The other unsaturated fat is Monounsaturated fat, which is also usually categorised as a “healthy fat”. Common sources of monounsaturated fats include:
- Avocado & avocado oil
- Olive oil
Saturated fats have gotten a bad rap, but it has many vital roles in the body. All you need to know about them is this: as long as you balance saturated and unsaturated fats, and as long as you don’t eat primarily saturated fats, refined carbohydrates, and sugars, you will be healthy. Common sources of saturated fat include:
- Tropical oils (like coconut oil)
The last type of fat, Trans fat, is one that you want to avoid (with a few exceptions) because it can compromise the structure of your cell membranes and is highly correlated with a laundry list of health issues. Trans fats are commonly found in:
- Processed foods with a long shelf life
- Foods that contain “hydrogenated” or “partially hydrogenated” oils
With this useful article will teach us how fat is used in the body, the role of fat working with our organs, the three types of fats, the most common fat myths, and foods you might not have realised are good sources of fat. Reference: http://beyondmacros.com/fats-myths-and-facts/