Fat, essential or bad?

When we hear the word "fat," it's easy to associate it with something negative—something that should be avoided in order to keep body weight under control. But the truth is that fat is one of the most important nutrients for our body. It's important to understand the different fat types, functions and how we can choose the right kind of fat for a healthy lifestyle.

What is fat and why do we need it?

Fat is a macronutrient that, like carbohydrates and protein, provides energy to the body. But fat also has other important functions:

1. Energy source: Fat is the body's most energy-dense nutrient and is stored as body fat for future needs if we eat more calories than we burn.
2. Hormone production: Many of our important hormones depend on fat to be produced.
3. Vitamins: Fat helps the body absorb fat-soluble vitamins such as A, D, E and K.
4. Protection and insulation: It protects our internal organs and helps keep the body warm.

Different types of fat

Not all fats are the same. Here's a quick guide to different types of fat and how they affect health:

Saturated fat

• Found in: Butter, cheese, full-fat milk, red meat.
• Effects: May raise LDL cholesterol ("the bad cholesterol") if consumed in large amounts.
• Recommendation: Eat in moderation, and preferably choose leaner varieties of meat and dairy products.

Unsaturated fat

• Found in: Olive oil, avocados, nuts, seeds, fish (eg salmon and mackerel).
• Effects: Helps lower LDL cholesterol and raise HDL cholesterol ("the good cholesterol").
• Recommendation: Unsaturated fat should be the main source of fat in your diet.

Trans fat

• Found in: Processed foods such as cookies, crackers and fried foods.
• Effects: Raises LDL cholesterol and lowers HDL cholesterol, which increases the risk of cardiovascular disease.
• Recommendation: Avoid trans fats whenever possible.

Omega-3 and Omega-6 fatty acids

• Found in: Fatty fish (Omega-3) and vegetable oils (Omega-6).
• Effects: Important for brain health, reduced inflammation and good cardiovascular health.
• Recommendation: The balance between Omega-3 and Omega-6 is important, so be sure to include both in your diet.

How much fat do we need?

According to the nutritional recommendations, approximately 25-35% of our daily calorie intake should come from fat. For a person who eats 2000 calories a day, this corresponds to about 55-77 grams of fat. However, it is important to focus on quality rather than quantity.

This is how you choose the right fat in everyday life

1. Use healthy oils: Replace butter and margarine with olive oil or canola oil when cooking.
2. Eat more oily fish: Aim to include fish such as salmon, mackerel or herring in your diet at least twice a week.
3. Choose natural sources: Avocados, nuts and seeds are excellent and nutritious sources of fat.
4. Avoid processed foods: Check the ingredients list to avoid trans fats and other unnecessary additives.

Common myths about fat

• Myth: Fat makes you fat.

Truth: Excess calories, regardless of source, lead to weight gain. Healthy fats can help you feel full longer and reduce overeating.

• Myth: All saturated fat is bad.

Truth: New studies show that moderate amounts of saturated fat are not as dangerous as previously claimed, but they should still be balanced with unsaturated fats.

Summary

Fat is not the enemy – it is a necessary part of our diet. The key is to choose healthy fats, balance your intake and avoid the unhealthy options. By making conscious choices, fat can not only become a tasty part of your meal, but also an important building block for your health.