Fatty acids, either those being released from stored body fat or those obtained from the diet are, alongside carbohydrate, an important energy source in the body. Many people fear dietary fat because certain types of dietary fat, especially saturated fat, have been associated with many conditions, from diabetes, to cancer and cardiovascular diseases. The truth is however, that not all fats are created equal and even a small amount of saturated fat that is found in animal products in the diet is going to do no harm, as long as we have a healthy, balanced diet with the appropriate amount of calories for our goals.
In fact, many health conditions associated with dietary fat intake are associated with over-consumption, leading to being overweight or obese, and for those who have a healthy weight this is often less of a concern. In fact, higher fat diets that contain lots of unsaturated fatty acids, the kinds found in plants, seeds, and grains and a special type of fatty acid called omega 3 found in oily fish, have all been associated with improved health and reduced risk of disease.
It is omega-3 and another fatty acid called omega-6 that is essential in the diet for the roles they play outside of basic provision of energy. Like amino acids derived from protein, certain fatty acids have to be obtained from the diet as the body cannot create them itself. The above fatty acids are important because they play roles in cellular signalling, allowing our bodies to function normally, and they are an important structural component of the bodies tissues and hormones, and omega-3 in particular is an important mediator of inflammation and supporting our immune system.
If we have a diet rich in whole food sources of protein including lean meats, whole grains and nuts and seeds, then our body will be getting plenty of the omega-6 it needs to perform its functions. Unfortunately, most people under-consume oily fish, so would benefit from omega-3 supplementation at around 2-3g of omega-3 per day.
It is important to note that the omega-3 fatty acids found in fish oil/omega-3 supplements is actually part of a wider omega-3 ‘family’, and these are not the same omega-3’s found in other omega-3 rich sources such as flax seed. Although the omega-3 in flax seed converts to the useful types of omega-3 in the body, this is in very small amounts compared to those already present in the form we need in oily fish or supplements, so flax cannot practically be used in replacement of fish oils. This means that vegetarians and vegans may be at risk of an omega-3 deficiency; although, omega-3 supplements derived from algae can provide our essential omega-3’s.
In summary, fats are something that not only should be feared, but are essential to support our health and performance. The amount of dietary fat needed will vary depending on an individual’s goals and specific needs, but as long as these are from a majority of unsaturated sources, then even those using a higher fat approach in their diets will be fine, and may actually improve several risk factors for long term disease.
http://journals.sagepub.com/doi/abs/10.1177/0148607115595980
http://onlinelibrary.wiley.com/doi/10.1002/ejlt.201400025/full
