For instance, two of the essential fatty acids that we need for brain development and function can be made using linolenic acid, a fatty acid found in certain vegetable oils and fish oils, Merck Manuals explains.
There are certain crucial vitamins that our bodies can only absorb with the help of fat i. Like we said, pretty crucial. Finally, fats can help regulate your cholesterol levels. Unsaturated fats can help lower your LDL cholesterol low-density lipoprotein, also known as 'bad cholesterol' and raise your HDL high-density lipoprotein, the thumbs-up kind , according to the AHA , which is associated with a lower risk of heart disease.
But consuming trans fats and large amounts of saturated fats, especially in place of unsaturated fats, have been shown to do the opposite: up your LDL and depress your HDL, effects that are linked with a higher risk of developing heart disease, according to the FDA.
All of this is why depriving your body of dietary fat is generally not good for your health. Eating a very low-fat diet puts you at risk of not reaping all of those benefits we just discussed. For instance, eating a very low-fat diet can make it hard for your body to absorb enough of the fat-soluble vitamins, the Mayo Clinic explains, leading to vitamin deficiencies and all the ill effects that come with them. A very low-fat diet can also deny your body of the essential fatty acids it needs.
The very first thing that happens when you eat fat? Your mouth gets happy. Think heavenly garlic-infused olive oil, for instance. There is also research suggesting we may have specialized taste receptors for the taste of fat itself, similarly to how we do for sweetness and saltiness.
This requires a good deal of finessing on the part of our digestive system. This is part of the reason why we digest fatty foods more slowly and feel like they stick to our ribs longer. The whole process kicks off in the stomach, where the enzyme lipase gets mixed in to start breaking things down, Tewksbury explains.
As your partially digested food moves along to the small intestine, various organs add different juices and enzymes to the mix, many of which are specialized in breaking down fat into smaller chains of fatty acids. Bile acts like an emulsifier that enables fat to mix into a water-based substance, allowing it to be pulled into the bloodstream, Tewksbury explains.
A bunch of processes can occur here— for example, the synthesis of the fatty acids our brain cells or other organs need. A lot of the time, the liver is converting excess fats into a storable form, according to the Mayo Clinic. Then it has to repackage them with proteins to form special little vehicles called lipoproteins that can carry the fats to where they need to go, Tewksbury explains.
On top of that, fats are the only macro that enlists the help of the lymphatic system to get into our cells. This fat is found in your:. Essential fat plays a major role in hormone regulation, including the hormones that control fertility, vitamin absorption, and temperature regulation.
According to the American Council on Exercise , women need at least 10 to 13 percent of their body composition to come from essential fat to be in good health, while men require at least 2 to 5 percent. Subcutaneous fat refers to the fat stored under the skin.
The majority of our body fat is subcutaneous. Fitness professionals use calipers to measure subcutaneous fat as a way of estimating total body fat percentage. A certain amount of subcutaneous fat is normal and healthy, but too much can lead to imbalanced hormone levels and sensitivity. High visceral fat levels can increase your risk for diabetes, heart disease, stroke, artery disease, and some cancers. Body composition is very important. Your body will function best with an appropriate overall fat percentage.
Having a healthy body fat percentage provides many benefits, such as:. Having too much white fat, particularly visceral fat, can be harmful to your health. Visceral fat can increase your risk for the following health conditions:. Body composition can be measured using several methods. One common method of estimating body fat percentage is skinfold measurements. A trained technician can use calipers, a tong-like instrument, to pinch and measure folds of skin on your arms, waist, and thighs to estimate total body fat percentage.
Another method is using a device called the Bod Pod. During a body composition assessment, the devise uses body weight and volume ratios to determine total fat percentage. This method theoretically measures all types of fat present in your body. Bioelectrical impedance analysis is another method of determining body fat percentage. This test involves standing on a device that uses electrical current to measure the amount of lean versus fatty mass in your body.
Body mass index BMI and waist circumference tests may also be helpful. BMI is calculated as a ratio of weight to height, while waist circumference is a measurement of the smallest part of the waist. A waist circumference greater than 35 inches in women and 40 inches in men is considered higher risk for disease, as increased waist circumference can indicate the presence of visceral fat. A common assumption is that a high-fat diet is what causes a person to have too much body fat.
This is only partially true. While fat is higher in calories than carbohydrates or protein, people need a certain amount of dietary fat for good health. Refined, processed foods that are high in carbohydrates and low in fiber can also cause weight gain.
But before any of that can happen, says Arrese, "We need to study a lot and have information at the molecular level. One of Arrese's challenges is trying to get oily substances like fat to work in lab tests, which tend to be water-based. However, our cells couldn't function without fat and water's mutual dislike. Cell membranes encase our cells and the organelles inside them.
Fat—specifically, cholesterol—makes these membranes possible. The fatty ends of membrane molecules veer away from the water inside and outside cells, while the non-fatty ends gravitate toward it. The molecules spontaneously line up to form a semi-permeable membrane. The result: flexible protective barriers that, like bouncers at a club, only allow the appropriate molecules to cross into and out of cells. Toggle navigation Toggle Search.
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