Fats in the Diet – How to Make the Right Choice?

For years, fats have sparked a lot of emotion in the world of healthy eating. For a long time, they were blamed for health problems like weight gain, obesity, and heart disease. In the 1970s, low-fat products became massively popular, as people believed they were a healthier alternative. However, today we know that the right kinds of fats are not only harmless but absolutely essential for our body to function properly.

Fats are a source of energy, especially important during physical exertion or when the body lacks access to glucose, like during fasting. They also serve as an energy reserve, and fat tissue produces substances that regulate our appetite and how our body responds to insulin. Both too much and too little fat in the diet can lead to serious issues, which is why balance is so important.

Fats are also a building block of our body. They make up more than half of the brain's mass and are key to the development of the nervous system, as well as the transmission of signals between nerve cells. Moreover, sex hormones, including steroid hormones, are made from fats, which means that without the right amount of fats, our body can lose hormonal balance. This is particularly crucial for women’s health and maintaining a regular menstrual cycle. Fats are also a key part of cell membranes, controlling cell permeability and communication between cells.

Let’s not forget that fats help us absorb important vitamins like A, D, E, and K, which are crucial for bone health, the immune system, and protecting against oxidative stress. Without enough fats in our diet, the absorption of these vitamins would be severely impaired, leading to serious deficiencies and health problems.

Despite all these benefits, fats were unfairly demonised for many years. In the 1970s, low-fat products became fashionable as a response to the rising number of heart disease cases. But these products, often stripped of natural fats, were packed with sugar to make them taste better. Instead of helping, they contributed to an increase in obesity, type 2 diabetes, and other lifestyle diseases. Now we know that it’s not fats, but excess sugar, that plays a major role in these health issues.

More and more people today are realizing that fats are a key part of a healthy diet. However, it’s important to choose the right kinds of fats. Omega-3 fatty acids, which lower bad cholesterol levels and have anti-inflammatory properties, are a great choice. Monounsaturated fats, found in olive oil, avocados, nuts, and almonds, also help reduce bad cholesterol and increase good cholesterol. It’s also important to balance omega-6 with omega-3 to avoid inflammation.

In conclusion, the right fats not only don’t harm us but are vital to our health. That’s why it’s so important to pay attention to the quality and source of fats in our diet, so we can benefit from them as much as possible.