Fats Are Good!

by Steve Dunne - ACE personal trainer, founder of Physical Evolution Fitness

I decided to write an article about dietary fats from a positive point of view as fats are a nutrition source so often regarded as bad for you.

It is completely true that excess fats will increase your bodyfat to excessive levels, and there are certain fats that are actually hazardous to your health. However the word "fat" is now used as a negative connotation so often in this health conscious world. I often hear people say "that food is very fattening" or "you'll get fat if you keep eating like that". Most people think that they don't want to get fat, or eat foods with fat in them.

Protein is essential for the body also, and people recognise protein as something that is good for you and your health. This is rightfully so as protein is essential for life. It is also only used in a positive connotation. But protein can also be detrimental in excessive doses. So protein is good, and fats are also just as good. They are both essential for life, but too much of anything can be detrimental. The thing is, if you didn't have a reasonable amount of bodyfat you'd become ill in time. A lean healthy looking man actually has 10-15% bodyfat, and a lean healthy looking woman actually has 18-25% bodyfat. Fat is an essential part of our bodies.

Next let me list the benefits of having fats in your diet. Don't forget, fats are essential nutrients and without them your body cannot function properly. Fats are essential for the following reasons: - They are the primary fuel for light-moderate exercise - Fats supply 9 kcal/gram of energy compared to 4 kcal/gram for protein and carbohydrate, so fats are the most concentrated source of food energy. - Fats are necessary for the proper functioning of cell membranes - Fats are essential for the proper functioning & production of hormones - Fats are essential for the skin - Fats also transport certain vitamins.

Due to the fact that fats are such a concentrated source of energy it is easier to gain weight from large amounts of fats in the diet. Keep fats in the diet to a moderate level. The healthy fats can be obtained from the following food sources: - seeds - beans - nuts - oily fish - omega-3 eggs - fresh cold-pressed vegetable oils e.g, olive oil.

These food sources should be eaten as close to their natural state as possible to ensure the healthy benefits.

Limit the amount of milk, cheese, and butter in the diet as these build up excessive fats in the diet easily. Saturated fats from animal sources should be kept to a minimal level in the diet. Saturated fats can increase cholesterol levels to the degree of serious health risk over time. However, small amounts of saturated fats are needed in the diet as hormone production needs these types of fats.

Certain fats as also very harmful to the body. These should be avoided at all costs. These are hydrogenated fats. Sources of hydrogenated fats are usually found in processed foods, so check labels carefully when purchasing processed foods. Deep fried foods are a major source of hydrogenated fats.

Roughly 20-25% of your diet should be made up of fats to maintain health.

So remember, fats are good!

- Steve

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