Facts on Fats

What are fats and fatty acids?

For most people the word fat is associated with the padding on their bellies and hips used to store excess calories. But those bulges aren't fat per se - they're adipose tissue, which the body uses to store special molecules called fatty acids. Fatty acids perform a wide variety of functions in the body, functions so vital to our health and well-being that we would instantly fall over and die without them.

Fats are a group of chemical compounds that contain fatty acids. Energy is stored in the body mostly in the form of fat. Fat is also needed in the diet to supply essential fatty acids that are substances essential for growth but not produced by the body itself. The terms fat and fatty acids are frequently used interchangeably.

What are visible and invisible fats?

"Visible" fats are those that are separated from their natural source, e.g., butter from milk, cooking oils from oil-bearing seeds and nuts. It is easy to estimate their intake in the daily diet. "Invisible" fats are those which are not visible to the naked eye. They are present in almost every food item, e.g., cereals, pulses, nuts, milk, egg, etc. it is difficult to estimate their intake. In fact, the major contribution to total fat intake is from invisible sources rather than visible sources.

What are the sources of fats?

Plant Sources

All oils obtained from edible nuts and oilseeds e.g., peanut, seasame, soyabean, mustard, safflower, cottonseed, sunflower, coconut, cashew, walnut, palm, pistachjo, almond and other nut are rich source of visible fats. Hydrogenated vegetable oil, vanaspati are also rich source of visible fats.

Cereals and pulses, fruits except avocado and olives and vegetables are poor sources of fats. However, since cereals and pulses are consumed in large quantities they contribute to invisible fats in the diet.

Animal Sources - Whole milk, pork, poultry, eggs, fish, dairy products (butter and ghee etc) are rich sources.

Animal Sources

Whole milk, pork, poultry, eggs, fish, dairy products (butter and ghee etc) are rich sources.

What is the role of fat in the diet?

For many, fat in our diet has been considered the culprit in obesity, heart disease, and high cholesterol. Recent studies dispel these beliefs and show that good fats are absolutely essential to our health and well-being. But which fats are good? Here is a basic primer on fats and their nutritional qualities.

The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of fats include:

Brain

Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Heart - 60% of our heart's energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.

Nerves

Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission.

Lungs

High concentration of saturated fats enables the lungs to work and keeps them from collapsing.

Eyes

Fats are essential to eye function, and are a key component of the eye cells.

Digestion

Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fat-soluble vitamins (A, D, E, and K) can only be absorbed if fat is present. Fats in a meal help provide a constant level of energy and keeps the body satiated for longer period of time.

Hormones

Fats are required to make hormones and hormone-like substances in every tissue, cell and organ in the body.

Skin & hair

Humans get their soft skin and hair from fats.

Of course the other key role of fats is for energy. The body burns fats for fuel and stores extra fuel in adipose tissue so that it always has reserves to draw from. Adipose (fat tissue) is the most efficient way for the body to store energy. If the body were to store the same amount of energy in the form of carbohydrates, it would weigh twice as much and take up more space. Adipose also protects and cushions the organs, and like insulation in a house, keeps us warm.