Just like proteins and carbohydrates, fats are essential components of a balanced diet. There are various types of fats in food, but the body requires certain good fats, such as monounsaturated and polyunsaturated fats. However, excessive consumption of even good fats can have consequences and may contribute to weight gain. This article will introduce you to good fats, their types, benefits, and the appropriate amounts to consume daily.
The Impacts of Excessive Good Fat Consumption
Even though they are good fats, there is still a possibility of overconsumption.
Calories refer to the unit of energy obtained by the body from the digestion of food. Generally, consuming more calories than the body uses will lead to weight gain. For instance, even with regular exercise, if you consume more calories than you burn, there's still a chance of gaining weight.
Fats contain more calories per gram than proteins or carbohydrates. This means that fats provide more calories per unit weight of food.
Compared to calories from proteins or carbohydrates, the body can more easily convert calories from fats into stored fat. Therefore, consuming excessive fats may lead to the accumulation of excess fat in the body.
How Much Good Fat Should You Consume?
Nutritional guidelines do not specify a maximum amount of fat to consume, but rather focus on the proportions of different types of fats that should be consumed or limited to prevent overconsumption.
The main goal is to obtain about 20-35% of the daily required calories from fats, focusing on monounsaturated and polyunsaturated fats.
Additionally, keeping saturated fat consumption below 10% of the daily calorie intake is recommended.
Individual calorie needs vary, impacting the required nutrient intake as well. Nutritionists can help analyze your diet and determine the appropriate amount of fats to include in your meal plan.
Increasing Good Fats in Your Diet
Boosting good fats in your diet is simple. Replace saturated fats with unsaturated fats, while still consuming saturated and trans fats in moderation.
There are many food sources rich in good fats. Consider incorporating these into your meals:
Avocado: Add to salads, pizzas, soups, or spread on toast.
Chia or hemp seeds: Sprinkle on yogurt or oatmeal, or enjoy them roasted as a snack.
Fatty fish: Salmon, sardines, trout, paired with various vegetables.
Nuts: Snack on them or sprinkle them over savory dishes.
Oils: Use olive oil, canola oil for cooking, or in salad dressings.
Peanut butter: Spread on sandwiches or use as a dip.
Choosing these sources of good fats instead of saturated fats can benefit your health and allow for delicious meal planning.