Fats: Choosing the Best

Fats are one of the three macronutrients, alongside carbohydrates and protein. They play a vital role in the body by providing energy, supporting hormone production, maintaining cell integrity, and enabling the absorption of fat-soluble vitamins, A, D, E, and K. Fats also help promote satiety by slowing digestions, which can aid in appetite control. However, not all fats are created equal. Unsaturated fats, from olive oil, nuts, seeds, and fish are considered heart healthy. They can reduce inflammation, support brain function, and promote a healthy cholesterol matrix. Also, research suggests they may lower the risk of cardiovascular disease and improve insulin sensitivity. Trans fats, found in processed and fried foods, are harmful and have been banned in many countries due to their strong link to heart disease and inflammation. Saturated fats, present in red meat, butter, cheese, and seed oils have mixed research findings. While some studies suggest they may not be as harmful as once thought, most health organizations still recommend consuming them in moderation. Balance is the key when it comes to consuming fats. They are calorie dense, so excessive intake can lead to weight gain. Favor unsaturated fats from olive oil, avocado, nuts, seeds, and fatty fish. Limit saturated fats by choosing lean meats and low-fat dairy, while avoiding trans fats altogether.⁴