AHHH, FATS! I LOVE them as much as the next person, maybe even more. Yummy, satisfying, nurturing, filling fats. There is so much joy in fats and in the creaminess and richness they add to a meal, so it’s a good thing that there are many fats that are GOOD for us! So good for us, that fat should count for 20 to 35 percent of our total energy intake.
I’m talking essential fatty acids, baby. These are the fats that keep our hair and skin glowing and support the function of our organs (especially the brain and liver). Fats also provide a gentlemanly escort to the vitamins and minerals we ingest from plants, some of which aren’t of any use to our cells unless they are partnered with fats. Essential fatty acids are just that, essential to our health.
Of course, there are also some fats that are not so good for us, including fats derived from animal protein sources and animal products (like dairy), as well as scary fats like trans fats, which are chemically engineered fats that the food industry created to extend the shelf life of snack foods (more on that later).
But for now, let’s focus on the fats we love to love. Remember, the right amount of fat is a necessary component of your diet! It gives you energy. It gives you essential nutrients, like vitamins A, D, and E.
Yay fat!!
A SPOON FULL OF FAT HELPS THE VITAMINS GO DOWN
When we eat vitamins from plants and animals, our bodies have different ways of absorbing and using them. Some vitamins are water-soluble, which means that they dissolve in water, and the body does not hold on to them for very long. B-complex vitamins and C vitamins are examples of water-soluble vitamins.
Other vitamins are fat-soluble, which means that they can be dissolved and absorbed by the body only in the presence of fat. Think olive oil or fresh mozzarella with tomatoes. fat-soluble vitamins can be stored for weeks or months, vitamin A, D, E, and K are fat-soluble.
RE-FRIENDING FAT
Since the 1980s, fat has earned a bad rap. If you are in your twenties now, that means that during your formative years, while you were taking in information about your health and nutrition and figuring out how you had been eating, the world around you was outfitting fat with a pitchfork and a tail, making it out to be a demon hell-bent on your destruction (or at least the destruction of your ability to fit into skinny jeans).
This demonization of fat was not only misleading: it also had the unintended result of making rich, decadent forms of fat (like cheese-cake, ice cream, sundaes, or anything smothered in melted cheese) extra alluring that thing that you really really want but you absolutely mustn’t, should not have.
So let’s clarify what fat really is and put this issue to rest. First, I offer you five fast facts on fats and why they are so good for you.
- Fat enhances the flavor and texture of food and helps all those herbs and spices and flavors really WOW your palate.
- Fat keeps your skin from being rough and scaly
- Fat helps your body absorb vitamins.
- Fat provides you with fuel throughout the day.
- Fat boosts brainpower.
The two key things to remember about fat are that you must select the right KINDS of fat, and you must be aware of HOW MUCH of it you are eating. When it comes to the amount of fat you eat, moderation is key. When you eat more fat than is recommended, you can increase your risk of developing heart disease and obesity. Because fats are more energy-dense than proteins and carbs, a little goes a long way. Just like anything else in life, too much of a good thing can still be, well, too much.