By Fitness 
What Is Fat?
Fats are one of the three main groups of nutrients needed in the diet, along with carbohydrates and proteins. Fat plays an important role in providing energy, supporting brain function, protecting internal organs and helping the body absorb fat-soluble vitamins such as vitamins A, D, E and K.
Fats can be divided into three main types: saturated fats, unsaturated fats, and trans fats. Each type of fat has a different effect on health, so choosing healthy fat sources is essential to maintaining overall health.
The Role of Fat in the Diet
Fat not only provides energy but also plays an important role in many body functions. Here are the main roles of fats in the diet:
1. Energy Supply
Fat is the most concentrated source of energy in the diet, providing 9 calories per gram, more than carbohydrates and protein (4 calories per gram). The body uses fat as a source of stored energy, especially during prolonged and low-intensity physical activities.
2. Supports Absorption of Oil-Soluble Vitamins
Vitamins A, D, E and K are fat-soluble vitamins, meaning they require the presence of fat for the body to absorb and use effectively. If there is a lack of fat in the diet, the body will have difficulty absorbing these vitamins, leading to many health problems.
3. Protects the Heart and Brain
Unsaturated fats, especially polyunsaturated fats and omega-3 fats, protect the heart and maintain brain function. Healthy fats help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thereby reducing the risk of cardiovascular disease.
4. Supports Cell Structure
Fats are important components of cell membranes, helping to maintain the stability and function of cells. In addition, fat is also involved in the production of hormones, including sex hormones and the hormone cortisol, which helps the body cope with stress.
5. Helps You Feel Full Longer
Fat helps maintain a feeling of fullness longer, as it digests more slowly than carbohydrates and protein. This helps control weight and reduce cravings, especially during dieting or weight loss.
Types of Fats and Their Effects
Not all types of fat are healthy. Here are the differences between types of fat:
1. Unsaturated Fats
Unsaturated fats are healthy fats, helping to protect the heart and reduce the risk of chronic diseases. Unsaturated fats are found in foods such as olive oil, walnuts, chia seeds, sunflower seeds, and fatty fish such as salmon and mackerel.
2. Saturated Fat
Saturated fat is commonly found in animal foods such as red meat, butter, and dairy products. Although saturated fat is not harmful if consumed in moderation, eating too much can increase the risk of cardiovascular disease by increasing LDL (bad) cholesterol levels.
3. Trans Fats
Trans fat is a type of harmful fat that often appears in processed foods and fast foods. This fat can increase bad cholesterol levels and decrease good cholesterol, thereby increasing the risk of cardiovascular disease. Consumption of trans fats should be avoided to protect health.
How to Add Healthy Fats to Your Diet
To add healthy fats to your diet, you can refer to the following suggestions:
- Replace regular cooking oil with olive oil or flaxseed oil in salads and cooking.
- Add nuts like almonds, walnuts, and chia seeds to your snacks.
- Eat fatty fish like salmon and mackerel at least twice a week to provide omega-3.
- Use nut butters (peanut butter, almond butter) instead of butter to reduce saturated fat.
