Views on Fat Requirements

Relative to carbohydrates and protein, fat has received considerably less attention as a credible macro nutrient and supplements for athletic improvement. In fact, the recommendation to avoid fats is a prevailing suggestion. Often fueled by public misconception, fats have taken on an unfavorable reputation as strictly harmful. Much of the trepidation arises from the fact that high intakes of fat are associated with heart disease and cancer, and that fat contains more than twice as many calories (9 calories per gram) as do carbohydrates and protein. What is neglected, however, are the many essential physiological functions that are accomplished through the ingestion of fats. Furthermore, although some types of fats can be delineated into harmful categories, others, when used correctly, can be deemed beneficial.

Fats are important for many metabolic processes, including energy production and as transporters of lipid­soluble vitamins. They are also instrumental in the synthesis of vitamin D, cholesterol, and related steroid hormones, such as estradiol and testosterone. Finally, fats find additional value in providing the structural components of cell membranes and nervous tissue.

Fatty acids and triglycerides (the storage form of lipids) compose the fats that are known as simple lipids. Fatty acids may be saturated (contain single bonds between carbon atoms) or unsaturated (contain double bonds between carbons). Unsaturated fatty acids can be further classified as monounsaturated, having one double bond, or polyunsaturated, containing multiple double bonds between carbon atoms. The significance is that saturated fatty acids have been linked to cardiovascular disease and increased blood pressure, and thus are recommended to make up no more than 10% of total daily calories. Conversely, unsaturated fatty acids are more instrumental in the described positive attributes of lipids, and therefore most ingested fat should be of this variety. This also includes essential fatty acids, which are synthesized in tiny amounts by the body. Linoleic, linolenic, and arachidonic acids are all essential fatty acids and must be eaten in the diet.

by David on October 15, 2007 · 2 comments

Filed under Diet & Nutrition

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