What Are Fats?

Dietary fat does not equal body fat. There is a huge misconception that fat in the diet will always lead to weight gain. As mentioned previously, excess calories are responsible for weight gain, not any one nutrient. Dietary fat is essential for our health and should be a part of everyone’s diet.

Dietary fat is required for

• energy: Fat is the most concentrated source of calories in the diet, providing 9 calories per gram compared with 4 calories per gram from either carbohydrates or protein;
• transport of fat-soluble vitamins: A, D, E, and K and carotenoids;
• maintenance of healthy skin;
• precursor of prostaglandins (hormone-like substances that regulate many body functions).

Fat is composed of the same three elements as carbohydrates: carbon, hydrogen, and oxygen. The fat that we consume is primarily in the source of triglycerides. This means that there are three fatty acids combined with a glycerol backbone. These fatty acids are

• monounsaturated: olive oil, olives, peanut oil, canola oil, avocado, and nuts;
• polyunsaturated: safflower oil, sunflower oil, corn oil, fish, flaxseeds, and walnuts; and
• saturated: butter, lard, red meat, poultry skin, whole milk, coconut oil, and palm oil.