The body needs
three macro-nutrients for energy: Carbohydrates, protein, and fat. A gram
of fat packs more than twice the energy of a gram of the other two.
“When you don’t have any fat in your diet its like you don’t have fuel
to burn calories,” Glassman says. The body requires energy to keep its
metabolism properly functioning, and a 2007 study published in the
American Journal of Clinical Nutrition found that consuming fatty acids
can boost metabolic health.
What’s more,
“old” fat stored in the body’s peripheral tissues—around the belly,
thighs, or butt (also called subcutaneous fat)—can’t be burned
efficiently without “new” fat to help the process, according to
researchers at Washington University School of Medicine in St. Louis.
Think of mealtime
like baseball spring training: young, hungry players (new fat) hit the
field and show the general manger (the liver) that it’s time to send the
old, worn-out players (subcutaneous fat) home. And away they go.
Fat isn’t the
easiest nutrient to digest, so it sticks around in the digestive system
for more time than many other nutrients. MUFAs may also help stabilize
blood sugar levels, according to Mayo Clinic. That means you feel full
longer, and you won’t feel the stomach-growling urge to raid the
refrigerator after mealtime.
In fact, diets
with high amounts of omega-3 fatty acids, a type of PUFA that the body
can only acquire through food, create a greater sense of fullness both
immediately following and two hours after dinner than do meals with low
levels of the fatty acids, according to a 2008 study from University of
Navarra in Pamplona, Spain. It’s no surprise that dieters who consume
moderate levels of fat are more likely to stick with their eating plans
than dieters who consume low levels of fat.
Unsaturated Fatty Acids: Consisting
of both monounsaturated fatty acids (MUFAs) and polyunsaturated fatty
acids (PUFAs), they are important for health. MUFAs are found in
vegetable oils, nuts, seeds, olives, and avocadoes, while PUFAs are
found in vegetable oils, fish, and seafood.
Omega-3 and omega-6 fatty acids are
two PUFAs that can only be obtained through diet and are called
“essential fatty acids.” Adjust your diet accordingly.
*Saturated Fatty Acids: Found
primarily in foods from animal sources such as meat and dairy products,
like butter and cheese, they are usually solid at room temperature. Some
vegetable oils such as coconut, palm kernel, and palm oil also contain
saturated fat.
Eat limited amounts as part of a
healthy diet – and always try to consume healthier sources. For example,
grass fed beef is a much better option than, say, popcorn popped in
oil.
*Trans Fatty Acids: Chemically
processed vegetable oils, they are semisolid at room temperature and are
used in some margarines, fried foods, and processed foods to enhance
flavor, texture, and shelf life.
Also called “partially hydrogenated” oils, they should be avoided like the plague they are.