As a part of TNN’s Beginner Guide series, we’re going to start diving into macronutrients!
Macronutrients are nutrients that we need/require in a larger (or “macro”) quantity. For TNN’s Beginner Guide series, we are going to discuss three macronutrients: fat, protein, and carbohydrates.
This blog is going to be all about the macronutrient - FAT.
It may be helpful for you to get started with this blog post first - Nutrition Basics before you continue.
If you’re a rebel and continuing anyways, I like you.
WHAT IS A FAT:
A fat is made up of hydrogen and carbons, but if you’re reading this blog, you’re likely not looking for the molecular explanation of what a fat is. So, let’s get right down to the things that you SHOULD care about.
Fat is 1 of 3 macronutrients that can be typically found in food (The other two being protein and carbohydrates). In calories (unit of energy), there are 9 calories per 1 gram of fat. There are 3 main categories of fats: saturated fat, unsaturated fat, and trans fat.
Diet culture has likely told you that consuming “fat” has no positive impact on your health and will only make you gain weight. Wrong!!! (And also, fuck diet culture.). Keep reading to find out why!
SATURATED FATS:
These types of fats are solid at room temperature. A few examples are coconut oil, butter, and beef. Historically, saturated fats have been blamed for a plethora of health issues such as cardiovascular disease. There is also evidence to suggest that consuming an excess of saturated fat can increase “bad” cholesterol. With this in mind, if you limit your saturated fat consumption and/or swap out saturated fat with unsaturated fat, it may have a positive impact on your health.
UNSATURATED FATS:
These types of fats are liquid at room temperature. A few examples are olive oil and peanut butter. Unsaturated fats can be further broken down into two subcategories: monounsaturated and polyunsaturated. There is evidence to suggest that consuming an adequate amount of unsaturated fats can help ease inflammation and help with blood cholesterol levels(think: omega-3s and fish).
TRANS FAT:
This is the only category of fats that has no nutritional value and has a negative impact on your health.
Trans fats are created when vegetable oils are heated up and a process called “hydrogenation” happens. When vegetable oils are heated, they may become more stable and less likely to go bad. As a result, hydrogenated vegetable oils are sometimes the optimal choice for restaurants, baked goods, and snack products.
The FDA allows companies to claim that food products are “trans fat-free” as long as they contain less than 0.5g of trans fat. This is why it is important for YOU to read the label. You can determine whether a food has trans fat in it if you see “partially hydrogenated” in the ingredients.
READ THE DAMN LABEL!!!
Just like anything else, if you prioritize whole, minimally processed food, you’ll be fine.
FAT SOURCES:
Saturated Fat
Coconut Oil
Butter
Ghee
Unsaturated Fat
Trans fat
MYTH BUSTER:
There is a common misconception that fat is bad for you. The truth is, anything in excess is “bad” for you. But in moderation, fat can be good for you and actually have a positive impact on your body and energy levels including:
Protecting your organs
Being used for energy
Help you absorb certain vitamins and minerals (such as vitamins A D, E, and K)
IMPORTANT:
There are several factors that determine what types of fat and how much fat you should be eating. Some factors include your health, your developmental needs, and your ability to digest fat. For example, an adult with high cholesterol would have different needs than a growing adolescent. There are also studies that show people from different backgrounds digest fat differently.
TL;DR
Fats are essential and important for keeping you alive and healthy (i.e. not getting enough fats will have an impact on how well you absorb vitamins)
Anything in excess can be a bad thing. Fat doesn’t necessarily make you fat. But, having too much of the macronutrients can have a negative effect on your digestion (i.e. leading to bloating)
Pay attention to labels, trans fat is the only fat that you should do your best to completely eliminate from your diet and companies can *technically* claim to be fat-free
Read nutrition labels. If something has “partially hydrogenated fat” put it down and walk away!
We’re continuing with our TNN’s Beginner Guide next month - and we’ll be talking about CARBS! Don’t forget to subscribe to our mailing list to be the first to know when we publish a blog.
Drink Water & Eat Well,
The Nourish Note
References
1 Picot-Annand, Alex, and Helen Kollias. “Saturated Fat: Is It Good or Bad for You?” Precision Nutrition, 5 Jan. 2022, www.precisionnutrition.com/is-saturated-fat-good-or-bad.
2 Mensink, Ronald P. & World Health Organization. (2016). Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis. World Health Organization. https://apps.who.int/iris/handle/10665/246104.
3 “Types of Fat.” The Nutrition Source, 24 July 2018, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/.
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