What is Fat (aka lipids)?

Fat aka lipids is either the holy grail in some diets or the big no no in others. Fat serves as an essential macro nutrient for our bodies to function properly. Fats come from either a fat, wax or oily compound which are hydrophobic meaning that they do not dissolve in water.

Types of lipids include:

  •   Fats and oils which are known as triglycerides

  • Phospholipids

  • Waxes

  • Steroids

Fats and oils is what is found in the foods that we eat and are made up of glycerol which is 3 carbon and 3 fatty acid chains. These fatty acid chains can differ in lengths and structure making them unsaturated or saturated.

saturated and unsaturated fats

Unsaturated fatty acid chains are unstable because they have carbon – carbon double bonds making them not able to closely pack together. This means that the fat can easily change from a hard state to liquid state in heat and cold like coconut oil.

Saturated fats on the other hand have a higher melting point because the fatty acid chains don’t have any carbon - carbon double bonds making them able to compact together, stable and solid at room temperature. eg butter.

Furthermore, another type of fat, cholesterol, serves as a significant part of the cell membranes in creating protective barriers.

Fats can also be used for energy if there is no glucose (sugar) available and this process is called ketosis. Otherwise it is stored in the body for later use. Fat molecules also insulate our organs, help start chemical reactions which help with immune functions, help regulate the reproduction system and other parts of development.

Dietary sources

lipids

Animal sources such as red meat, milk and eggs have a high amount of fat whilst in plants, foods such as avocados, oils and nuts also serve as a good source of fat. Unfortunately, a lot of the food consumed at the moment is highly processed with high amounts of fats and oils. If these foods are eaten in excess it can cause a range of disease in the body including obesity, diabetes or heart disease.

It is important to incorporate good sources of fats in your diet with the recommended dietary intake for fats is 20% to 35% of your daily calorie intake. This is around 44 grams – 70 grams per day on a 2000 calorie a day diet.

It is important to not be scared of eating fat as fats serve very important functions in the body and having fat in a balanced way can support your overall health in a positive way. With everything, it;s all about balance, eating what you enjoy and what fuels your body the right way that is suited to your bodies needs.

Disclaimer: Please seek professional medical advice for any diagnosis and treatment.

-Kels @ Intuitive Wellness Studio

References

https://www.ncbi.nlm.nih.gov/books/NBK525952/

https://www.ncbi.nlm.nih.gov/books/NBK234930/

NutritionKelsey PetherickNutrition