Fat is essential to our diet, it’s just all a matter of balancing it with the other macro nurtients (carbohydrates and protein).
There are good reasons our body needs fat:
3. Energy Production
4. Vitamin Absorption
The US institute of Medicine of the National Academies recommends the following calorie intake for an average adult:
45-65% from carbohydrates
20-35% from fat
10-35% from protein
The type of fat we eat determines the difference between gaining weight, and simply having enough to promote proper vitamin absorption, and energy production.
The problem we have is that we eat too much of the bad fat, and totally disregard consuming good fat. The reason why it is recommended that we consume 20 to 35% fat is so that we are able to absorb vitamins properly, so that our body can have enough insulation, our organs have sufficient protection, and most importantly, we have enough to produce energy. Take note, that 1 gram of fat converts to 9 calories burned. Fats act as a secondary source of energy when the body is lacking in carbohydrates. I’ll discuss more in a separate article how carbohydrates are the primary source of energy, and how it acts around fat. What’s important is that on a daily basis, our bodies need anywhere between 40 to 80 grams of fat.
Fat works hand in hand with protein and carbohydrates, completing the three macro nutrients our body needs to work efficiently. We just need to maintain a good balance within the three, and more of the good fat, rather than the bad.
For high good fat sources, here are a few cost-effective food that you can readily buy mostly anywhere, if not already in your refrigerator:
3. Dark Chocolate
4. Whole Eggs
5. Fatty Fish
7. Extra Virgin Olive Oil
9. Full Fat Yogurt