Fat
Fats are complex molecules that are made up of fatty acids and glycerol. Fats are described as the slowest source of energy from food, but it is also the most efficient form because body can store abundant supply from different sources of foods eaten. However, because of the devastating effects on the excess amount of fat the body stores it is very important to understand how much the body can only use from this source on a daily basis. Like Carbohydrates and Proteins, Fats play an important role in the body's growth, development and maintenance. The energy content in a gram of Fat is nine (9) calories. Like Proteins, Fats in the form of fatty acids are very important in keeping the body alive and healthy. There are fatty acids that are called "essential fatty acids" because they must be obtained from food source. These "essential fatty acids" are as follows:- Linoleic (found in vegetables)
- Linolenic (found in vegetables)
- Arachidonic (formed in the body from Linoleic & Eicosapentaonoic acids)
- Eicosapentaonoic (found in fish oils)
- Decosahexaenoic (found in fish oils)
Although in the body, Decosahexaenoic is formed from Linolenic acid which is obtained from vegetables source, fish oil source is still described as the most efficient source which have been reported to improve health.
Fat is not bad. Like all other nutrients, fat is important for life. It only becomes a problem when eaten in an excess amount. Fat provides reserves of concentrated energy. Unlike carbohydrate, where its glycogen storage capacity is limited, fat has huge storage ability. You might think it's good to hoard a huge amount of fat storage for later use, such as in time of fast and famine. I advise you not to do that because although fat supplies energy needed for muscular work, it can not remake enough glucose to reproduce energy needed by the brain and nervous system. So the result is excessive fat breakdown which produces ketones, leading to a condition called ketosis.
Fat's main function is to produce materials to make cell membranes, carry fat-soluble vitamins to work, protect the body organs such as the kidneys from shock and trauma, insulate the body to maintain temperature, and add flavor to foods. Nevertheless, we must also understand the consequences of eating too much fatty foods as it can produce harmful effects to our health. That is because fat contains twice as many calories as carbohydrate and protein (1 gram of fat yields 9 calories). Therefore, excess fat intake will end up in several fat "storage bins" in the body and thus, result in obesity. As we all know that obesity is a major culprit in conditions such as diabetes and heart disease, and for matter, it is important to know how much fat you need to keep your health going.
Fats are classified in three groups:
- saturated fats (e.g., butter and lard), which are solid at room temperature
- monounsaturated fats (e.g., canola oil, olive oil, avocado, hazelnut), which are liquid at room temperature
- polyunsaturated fats (e.g., Omega-3 or the Linolenic acid, and Omega-6 Linoleic acid), which remain liquid at refrigerated or freezing temperatures.
Many have questioned me about the difference between certain fats such as canola oils and olive oils versus corn oils or margarine versus butter. The overall summation to my answer is that "fat is fat" whether it is from saturated source or unsaturated source, if you eat more than your body needs, excess amount will end up again, in your body's "fat storage bins." However, if you should eat fat to suffice your body's need, I suggest that choosing from the unsaturated source is the way to go. Likewise, if you have a good balancing ability to control the amount you need, then eating some butter which is a saturated fat, would not hurt.
Studies have shown that saturated fats have been the culprit in a number of the harmful health problems. They are linked to conditions, such as heart disease, cancer and diabetes. Unsaturated fats on the other hand, have shown healthful contributions. However as I have mentioned earlier, "fat is fat" and regardless of whatever kind of fat you eat, if you eat more than what your body needs, the end result would still be harmful to your health.
-- Ofelia B. Mutia, M.S.,R.D.,L.D.
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