Do we need fat in our diet?

When it comes to healthy eating ethics we prefer to focus more on vegetables and fruits, whole grains, and protein from a variety of sources such as nuts, lower-fat dairy, lean meats, and fish. Look at the big picture rather than fat alone. With the rising popularity of a low-carb, high fats diet like keto, you may be wondering how much is too much and what are the dangers of a high-fat might be. Too much fat in your diet can cause a range of serious problems including metabolic syndrome, cardiovascular disease, and gastrointestinal issues.

Fast foods, refined food, and processed foods which are popular in western are full of unhealthy fats. By limiting highly processed foods and choosing whole, natural foods, especially more plant-based foods, you reduce the amount of saturated fat in your diet.  The risk of eating too much fat is typically associated with the consumption of unhealthy fats. Oh, what are saturated fats meant to be, well there are four types of dietary fats categorized below:


Types of Dietary Fats

What Does It

Do Your Body

 Saturated Fat  Raises total blood cholesterol levels and LDL cholesterol levels.  Animal sources of foods
Monounsaturated Fat  Maintains HDL cholesterol level. Can help to reduce bad cholesterol levels in your blood   Olive oil, avocados, peanuts & groundnuts, tree nuts
 Polyunsaturated Fat (omega 3)      Lowers the level of LDL cholesterol

Sunflower, corn, soybean, and flaxseed oils, walnuts, flax seeds, fish

Trans Fat

 Raises LDL cholesterol and lowers high-density lipoprotein HDL cholesterol

margarine, vegetable shortening, donuts, icing, cakes, fried fast foods, and frozen pizzas

As we know fats can bring out the flavor in foods. Each gram of fat contains twice the kilojoules (energy) of carbohydrate or protein but you should also know that fats cause illness if they don't have the proper way of digestion which is called malabsorption affects growth and development may cause any specific illness. If you are facing a few systemic symptoms, including weakness, fatigue, and failure to thrive are systemic consequences of chronically poor nutrient absorption.

Hence, consuming an unhealthy diet and lack of physical activity are leading risks to health. If you are having meals high in fats every day then you are placing your health risk which might have higher chances of getting cardiac attack; stroke or even non-communicable diseases. To avoid all this, practice maintaining a healthy diet by consuming fruits and vegetables at least 400g or five portions per day which can reduce the risk of illness and help to ensure an adequate daily intake of dietary fiber.


Health Effects

We need adequate fat to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D).

  • Fats build healthy cell
  • Fat build brains
  • Fat make hormones
  • Fat provides healthier skin

Now, you know which fats you need. Get a mix of fat types from whole, unprocessed, high-quality foods (especially hemp, flax, and chia seeds). Keep it simple. Don’t worry too much about exact percentages and grams.