When it comes to weight management, people often think of fats as the number one enemy. However, not all fats are created equal; while unhealthy fats should be avoided, there are healthy fats that the body needs to survive.
Each gram of fat contains 9 calories. According to Mayo Clinic recommendations, a person can consume between 44 and 78 grams of fat per day. The variation between the minimum and maximum intake depends on the individual's physical activity level.
The types of fats consumed should also be considered; monounsaturated fats should make up two-thirds of daily fat intake, while polyunsaturated fats should account for a quarter, with the remainder allocated to saturated fats, and trans fats should be completely avoided.
**Unsaturated Fats**
These are the healthy types of fats and are typically liquid at room temperature. They are essential for building cell membranes and the sheaths that insulate nerves, in addition to being a primary source of energy, helping to absorb certain vitamins, preventing blood clots, and combating inflammation. Examples of monounsaturated fats include nuts, olive oil, canola oil, peanut oil, and avocados. Polyunsaturated fats examples include salmon, mackerel, sardines, flaxseeds, soybeans, and sunflower, corn, and safflower oils.
**Saturated and Trans Fats**
Saturated fats are common in the American diet and are found in red meat and full-fat dairy products such as whole milk, cheese, coconut oil, and many baked goods and processed foods. Trans fats are the worst type of fats as they offer no health benefits and there is no safe amount for consumption. These fats are the result of a process called hydrogenation, which transforms healthy oils into solid forms to prevent spoilage, with margarine being one of its examples.
