Why You Need Fat

By Christina Gandolfo

Yes, it's good for you! Here's why you need fat, how much you need and what types you should be eating.

Eating low fat continues to be an obsession among the health-conscious, and while we all know eating too much fat is unhealthy, not taking in enough can lead to health risks ranging from hormone imbalances and overeating to increased risk for heart disease.

Did you know that fat...

1. Provides energy to the body! Fat prevents the body's lean tissue (muscle) from being depleted and allows carbohydrate stores to be used for energy for the brain and nerves. Without it, your basal metabolism cannot function properly, compromising heart and lung function as well as that of the central nervous system.

2. Guards against heart disease. Studies have shown that diets that are very low in fat can reduce estrogen levels in the body, which not only leads to irregular periods and decreased bone health, but a higher risk for coronary heart disease, the number-one killer among women.

3. Delivers fat-soluble vitamins. Without fat, your body cannot absorb essential nutrients such as vitamins A, D, E and K, which, when combined, help promote healthy vision, absorption of calcium, antioxidant protection and normal blood clotting.

4. Protects vital organs. Fat provides cushioning to the heart, lungs, liver and kidneys. Without it, you risk injury to life-sustaining organs.

5. Curbs your appetite! Consuming fat helps stimulate the release of a hormone called cholecystokinine (commonly known as CCK), which sends a message to the brain that tells us to stop eating. Incorporating healthy amounts and types of fat into meals and snacks will guard against between-meal cravings that lead to unhealthy snacking. "A little lipid goes a long way," explains sports nutritionist Sally Brown, M.A., R.D. "It can prevent overeating and increase overall satisfaction."

How much fat do you need? And what types are best?

Most sports nutritionists recommend a diet of 20 to 30 percent fat calories. Shoot for a mix of saturated, monounsaturated and polyunsaturated fats with no more than 10 percent of total calories coming from saturated fats (like butter and those found in other animal products). High-quality fats include Omega 3 fatty acids such as those in nuts, canola oil, flaxseed and fish like salmon and trout. Other healthy fats can be found in soy-based products, avocados and olive oil.
    "I highly recommend the addition of at least one serving of nuts, seeds, fish, natural soy foods and flax per day," says sports nutritionist Kimberly Brown, M.S., R.D. "These types of essential fatty acids have been shown to elevate metabolic rate, enhance fat burning, suppress appetite and prevent bloating."

How Many Fat Grams Do I Need?