Fat, the Misunderstood Nutrient

Fat is the world's most misunderstood nutrient!  Everyone has told you about how bad excess fat is in your diet.  In fact, this is discussed so much that the positive effects of fat is seldom ever brought up.  Fat has many functions that people overlook.  Without enough fat in your diet, you will not be able to support good health.  You say I'm crazy, well I'm not, it's true!

Lipids is the scientific term used for fat.  Lipids have over twice as many calories per gram as carbohydrates or protein, offering a great energy source.  Lipids are divided into categories; Cholesterol is an example of saturated fat.  Saturated fats remain solid at room temperature, are found in animal sources, coconut, palm oil and in excess are linked to heart disease.  Unsaturated fat are found in oils and plants.  These unsaturated fats stay in the form of a liquid at room temperature.  These fats found in oils and plants make up the essential fat you body needs through diet called linolaic acid. 

Linoleic acid cannot be manufactured by the body, thus, it is an essential fatty acid that must be supplied through the diet.  Fat accomplishes many things: It gives us energy for activities, providing nine calories per gram, surrounds and protects vital organs, takes part in cellular function and structure, gives a longer lasting feeling of satiety, regulates hormonal production, balances body temperatures, and transport fat soluble vitamins. 

Fat is the last nutrient to digest and leave the stomach.  This supplies a delayed feeling of satisfaction after eating.  Once the fat arrives in the small intestine, bile produced by the pancreas comes in contact with the fat further breaking it up into smaller droplets.  This process is called emulsification.  Once the fat has been emulsified enzymes attach to the fat splitting it further apart.  When the body has fully split apart the fat into glycerol, fatty acids and monoglycerides, the smaller versions are absorbed into the blood stream to be stored or carry out specific functions. 

Fat intake should make up less than 30% of your daily calories, depending on individual preference, energy
levels, and speed of digestion.  For your body to receive the essential fat intake it requires, 3% of fat intake should come from Linoleic acid.  For the safety of your heart, cholesterol should be limited to 300 milligrams a day.

 

Matthew Johnson is a personal trainer and an on-line fitness consultant at Changing Shape.

References

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Mattfeldt-Beman, Mildred. Corrigan, Sheila A. Stevens, Victor J. Sugars, CarolynP. Dalcin, Arlene T. Givi, M. John. Copeland, Karen C. Journal of the American Dietetic Association Jan. 1999: v99 il p66(6).

Tribole, Evelyn. "Which weight loss programs work best?" Consumers Digest Sep- Oct 1996:v35 n5 p71(4)..

Whitney, Eleanor Noss., III, et al, Understanding Normal and Clinical Nutrition. New York: West Publishing Company 1991.

Williams, Melvin H., Nutrition for Fitness and Sport, William C. Brown Company Publishers, Iowa: 1983.