Light or full-fat? Butter or margarine? Rapeseed or olive oil? Fats are both praised and worshipped, but what and how much fat do we really need? Here's a briefing on the fats in our diet.
What are fats?
The fats or lipids in our diet are mostly made up of triglycerides. Triglycerides are molecules made up of fatty acids. Fatty acids differ in the length of their carbon chains. They are divided into three different groups according to the structure of the carbon chain: saturated, monounsaturated (unsaturated) and polyunsaturated fatty acids.
What are fats needed for?
Some fatty acids are essential for humans. Essential fatty acids must be obtained from the diet, as the body cannot produce them itself. These fatty acids are alpha-linolenic acid (ALA) and linoleic acid (LA), which are needed for the body to produce hormones. Essential fatty acids and their derivatives also play other health-promoting roles in our bodies, such as regulating gene function and the development and function of our immune system. Fats also act as sources of fat-soluble vitamins. Fatty acids have been shown to have an impact on brain health, as adequate intake of fatty acids improves communication between cells.
Omega-3 fatty acids are often referred to as EPA and DHA fatty acids, which are formed by the body from alpha-linolenic acid. These three fatty acids belong to the omega-3 family. The omega-6 fatty acids include linoleic acid and the arachidonic acid (AA) that it forms, all of which are essential for the body.
Fat is a good source of energy because it has a high energy density. One gram of fat contains 9 kcal. Although the body stores excess energy from food in the form of fat tissue, the amount of fat from food is not related to the amount of fat tissue in the body. The amount of adipose tissue in the body depends on the balance between energy intake and energy expenditure over the long term.
How much fat is needed?
Dietary recommendations recommend a fat intake of 25-40% of total daily energy intake. A good target is around 32%. For example, a person with a daily intake of 2200 kcal should get about 700 kcal from fat. For a single gram of fat equivalent to 9 kcal, about 77 grams of fat should be consumed. The lower limit of 25 E% is not recommended as a low-fat diet is not particularly healthy. Exceeding the upper limit is also undesirable from a health point of view, as a high-fat diet reduces protein and carbohydrate intake.
The quality of the fat also matters. The total energy intake of monounsaturated fatty acids should be 10-20% of total energy intake. The recommended intake of polyunsaturated fatty acids is 5-10%, of which at least 1% should be omega-3 fatty acids. Adequate amounts of alpha-linolenic acid (omega-3 fatty acid) can be obtained by consuming, for example, 1-2 tablespoons of rapeseed oil per day. Unsaturated fatty acids should make up two thirds of the total energy intake of fats. The proportion of saturated fatty acids should be less than 10%. Trans fats, such as those found in partially hydrogenated vegetable fats, should be avoided.
Which fats should you prefer?
Foods contain different proportions of saturated and unsaturated fatty acids. Many animal products, such as meat, processed meats and dairy products, are rich in saturated fatty acids. Among plant products, palm oil, cocoa butter and coconut oil are rich in saturated fatty acids.
Monounsaturated fatty acids include olive oil, avocado, various nuts and margarine. Polyunsaturated omega-6 fatty acids are rich in oils, nuts, seeds, margarines and meat. Omega-3 fatty acids can be found in plant products, fish and other seafood, rapeseed oil, walnuts, flaxseeds, chia seeds, hemp seeds and some margarines.
In the diet, it is preferable to eat foods containing soft, unsaturated fatty acids. Foods containing saturated fatty acids need not be avoided completely, but the amount of energy they provide should be limited. Saturated fatty acids also vary and should be avoided in processed and semi-processed meats and other foods. Preferring unsaturated fatty acids and avoiding saturated fatty acids will help to maintain optimal levels of total cholesterol and HDL/LDH cholesterol in the blood. So there are proven health benefits to consuming good fats.
Sources:
Finnish Nutrition Recommendations 2014
Ilander Olli: Sports Nutrition 2014
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