Why Fat Does NOT Make You Fat

I’m not sure if it was just the generation I grew up in, but did anyone else grow up thinking that all dietary fat was the worst thing you could put in your body? I remember scouting the diary isle when I was younger, looking for fat-free options, or even avoiding things like avocados and nuts because they had ‘too much fat’. If you’ve ever been told that fat will make you gain weight, or that low-fat diets are the key to weight-loss, let me be the first to tell you that that is SO not true. Fat is an incredibly important part of a balanced diet, and though not all fats are created equal, this is DEFINITELY a macro you want to be chowing down on! 

The Basics

         Unlike carbs and protein, who provide 4 kcal per gram, fat provides 9 kcal per gram; they are made up of fatty acids and can vary some in chemical composition, which allows us to classify them into several different groups. These groups include… 

• Monosaturated and polyunsaturated fats 

• o   First off, we have a number of heart-healthy fats that should make up most of your fat intake: monosaturated and polyunsaturated fats! These fats tend to be liquid at room temperature, and they have been shown to decrease your risk of heart disease and lower your blood cholesterol levels, as well as lower blood pressure levels. These are definitely fats that you want in your life, and they’re present in olive oil, canola oil, fatty fish, avocado, peanut butter, nuts, sunflower seeds, sesame oil, etc… so basically everything delicious!

• Saturated fats

o   Saturated fats are tightly-packed fats that are solid at room temperature due to the fact that their structure contains no double bonds. Although delicious… saturated fats should be used sparingly in a balanced diet. Saturated fats increase blood cholesterol levels in the body when consumed continuously and in large amounts; in addition, they are often linked with increased heart disease risks. Examples of saturated fats include animal fats such as fatty cuts of beef and pork, tropical oils such as coconut oils or palm oils, butter, or margarine. While saturated fats should be used sparingly, they do not need to be avoided altogether, seeing as almost everything (except trans fats!!) has its place in a balanced diet. 

• Trans fats 

o   Finally, we have the rotten apple of the bunch… trans fats. Trans fats, or trans fatty acids, are present in foods that contain partially hydrogenated vegetable oils, and they have been shown to raise LDL (“bad”) cholesterol, while suppressing HDL, or “good cholesterol”. They have been linked with an increased risk of bodily inflammation, as well as with heart disease, diabetes, and stroke. Currently, trans fats have been shown to have no health benefits; they are found in highly processed food, such as fried foods or processed snack foods, though there have been substantial efforts to limit trans fats in food production. Recently, the United States has even banned them from food production, if that gives you a picture of how important it is that you avoid them!

How Much Fat Should I be Eating? 

It’s recommended that roughly 20-35% of your total daily caloric intake should be from fats, preferably monosaturated and polyunsaturated fats. This might seem like a lot, but seeing as this macronutrient packs a whopping 9 kcal/gram, it’s pretty easy to eat plenty of fat- in fact, the average American’s diet is made up of 35-40% fat. In addition, it’s important to note that for a typical 2,000 calorie diet, you would be consuming 44-77 grams of fat per day- so roughly 3-5 tablespoons of olive oil a day- if you followed these dietary recommendations. 

The Health Benefits of Fat

         Aside from being delicious- I could go for some avocado right now… especially on toast!- dietary fat also has a large number of incredible health benefits- and skimping out on healthy fats could do some serious damage to your body. Fat acts as a huge energy source for the body, helps us absorb vitamins and minerals, helps build healthy cell membranes, and supports nerve health. It also helps to aid muscle movement, contributes to blood clotting, and assists in immune system function. Aside from these vital functions, monosaturated and polyunsaturated fats have also been shown to… 

o Lower your blood pressure

o Prevent abnormal heart rhythms 

o Prevent atherosclerosis, the hardening of the arteries 

o Lower your risk of heart disease and stroke 

o Lower LDL levels 

o Increase HDL levels

o Lower triglycerides associated with heart disease 

o Fight inflammation 

While these benefits are great, it’s also important not to go overboard on the healthy fats- eating an excessive amount of ANY food, regardless of the quality, can result in weight gain, which can lead to negative health outcomes.

Dietary Fat and Weight Loss

         In recent years, high-fat/low-carb diets have taken the fitness world by storm, with the Keto diet leading the way; this is a dramatic change from the low-fat diet so many of us grew up knowing. However, several studies have actually shown that dietss higher in fat and protein and lower in carbs can actually do wonders for those looking to shed a few pounds or improve their body composition. One study performed earlier this year highlighted how a diet high in monosaturated/polyunsaturated fats and lower in carbohydrates lead the participants to lose far more body fat than participants following a high carb diet. Another 2018 study found that participants were able to successfully sustain their weight loss for a longer period of time while following a diet higher in fat when compared to those following a diet low in fat. It’s also important to note that a cohort study performed between the years of 2003 and 2013 actually found that higher carbohydrate intake was associated with an increased risk of total mortality, while increased polyunsaturated and monosaturated fat intake was associated with a far lower risk of mortality and lower risk of stroke, myocardial infarction (heart attack), and cardiovascular disease. 

         All that to say, a diet higher in healthy fats can actually be pretty beneficial for your health. Aside from the incredible health benefits of certain fats, fat (especially when combined with protein!) can also be extremely satiating, which can help you feel full for longer, which can lead to reduced caloric consumption and fat loss. 

All in all… 

         Listen, guys… it’s 2020. We don’t need to be afraid of fat. Fat is an extremely important part of our diet, and while some types of fat can be particularly harmful (looking at you, trans fats!), we shouldn’t be afraid to fill up on fatty fish or avocados. In addition, bumping up your fat intake and protein intake can help significantly with weight-loss, if that’s a goal of yours! Let’s stop demonizing certain food groups just because they’re ‘bad’ or ‘calorie-dense’- whether it’s good for the body or good for the soul, all food has a time and place in a healthy diet. 

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00481-9

http://www.thelancet.com/retrieve/pii/S01406736173225234