If you have memories of suffering the side effects of WOW Potato Chips (RIP), then you likely have memories of the “no fat/low fat” marketing of the late 1990s and 2000s.
If only we knew then what we know now: fats are essential (an by “we” I mean consumers who don’t cook good). Fats give your body long-lasting energy, support hormone health, and help absorb vitamins.
What Are Fats and Why Do We Need Them?
Fats are one of the three macronutrients your body needs, alongside carbs and protein. They support vital processes like hormone production, immune function, and vitamin absorption (especially vitamins A, D, E, and K). They’re also one of the body’s richest energy sources, providing 9 calories per gram (compared to 4 for carbs and protein).
Fats are crucial for anyone active because they support endurance and recovery—plus, they help keep you full and satisfied.
Types of Fats (And What They Actually Do)
There are different types of fats, and they’re not all created equal:
Saturated Fats
- Solid at room temperature
- Common sources: butter, cheese, beef, egg yolks, coconut oil
Unsaturated Fats
Monounsaturated fats:
- Found in olive oil, avocados, almonds, and pecans
Polyunsaturated fats:
- Found in flax seeds, sunflower seeds, walnuts, and salmon
These fats are often referred to as “heart-healthy” and play a role in reducing inflammation and supporting brain health.
Trans Fats (Avoid These)
- Found in processed snacks, margarine, and fried foods
- Linked to increased risk of heart disease
- Banned in the U.S. since 2018, but still worth watching for on labels as “partially hydrogenated oils”
What Are Omega Fatty Acids?
Omega-3 and omega-6 fatty acids are types of polyunsaturated fats. Your body can’t make them on its own, so you need to get them from food.
Omega-3s:
- Found in fatty fish (like salmon and mackerel), flax seeds, chia seeds
- Support heart health and reduce inflammation
Omega-6s:
- Found in plant oils, sunflower seeds, walnuts
- Also essential, but overconsumption (especially from processed foods) can lead to imbalances
Compound Fats: Lipoproteins and Phospholipids
These fats help your body do more than just store energy.
Lipoproteins move fat and cholesterol through your bloodstream (think HDL and LDL).
Phospholipids form cell membranes and help your body communicate between cells.
How Fats Are Used in the Body
When you eat fats, they’re broken down into fatty acids and used in various ways:
- Stored in fat tissue for long-term energy
- Used to build hormones
- Incorporated into cell membranes
- Support brain, skin, and joint health
Fat metabolism increases during longer, lower-intensity exercise. So, understanding how your body uses fat can help with performance and recovery.
Why Understanding Fats Matters for Your Health and Fitness
Knowing which fats support your health can help you feel more energized, recover faster, and reduce inflammation. Whether you’re eating to fuel your workouts or just trying to make smarter food choices, fats are part of the picture.
FAQ: Fats and Nutrition
What are fats and why are they important?
Fats are a macronutrient that supports energy production, vitamin absorption, hormone health, and cell function.
What’s the difference between saturated and unsaturated fats?
Saturated fats are typically solid at room temp and found in animal products. Unsaturated fats are found in plant foods and are considered heart-healthy.
What are omega-3 and omega-6 fatty acids?
They’re essential fats your body needs but can’t make on its own. Omega-3s reduce inflammation and support heart health, while omega-6s help with cell structure and signaling.
What are trans fats and why should I avoid them?
Trans fats are industrially processed fats that increase the risk of heart disease. They’ve been banned in the U.S. but may still show up in processed foods.
Can fat be part of a healthy diet?
Absolutely. Focus on unsaturated fats from whole food sources and avoid processed trans fats.
Does fat help with workouts and recovery?
Yes. Fats support long-term energy and help with recovery after endurance-based exercise.
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