Daily Caloric Expenditure
Menu
For ages, fats have been villainized, blamed for an array of health issues, and shunned from our diets. However, the time has come to reevaluate these notions and give fats the recognition they deserve as essential nutrients.
Saturated fats are primarily found in animal products (such as meat, eggs, milk, and cheese) and certain plant-based foods like coconut and palm oil. These fats are commonly used in processed foods due to their stability and flavor-enhancing properties, meaning a substantial amount of saturated fat in our diets often comes from "hidden" sources, such as pastries, snack foods, and ready-made meals.
Excessive intake of saturated fats has traditionally been linked to an increase in LDL (bad) cholesterol levels, a factor associated with cardiovascular diseases. However, the relationship between saturated fat intake and heart disease is complex and influenced by multiple factors:
Rather than focusing solely on restricting saturated fats, it may be more beneficial to prioritize the right balance of essential fatty acids (discussed below) and ensure an overall balanced caloric intake. Moderation remains key, and replacing some saturated fats with healthier options can support heart health.
Monounsaturated fats are abundant in olive oil, avocados, and nuts like almonds and hazelnuts. These fats are often praised in the Mediterranean diet and are considered a healthy choice for regular consumption.
MUFAs are known for their low atherogenic potential, meaning they are less likely to contribute to artery plaque buildup. They are not only healthier than saturated fats but are also easily digestible, making them a good choice for maintaining heart health. Studies suggest that replacing saturated fats with monounsaturated fats can improve lipid profiles, potentially lowering LDL cholesterol and supporting HDL (good) cholesterol levels.
Essential fatty acids include omega-3 and omega-6 fatty acids, which are found in oily fish (like salmon, mackerel, and sardines), walnuts, flaxseeds, sunflower oil, and corn oil. They are termed "essential" because the body cannot produce them; they must be obtained through diet.
EFAs are the building blocks for compounds such as prostaglandins, thromboxanes, and leukotrienes, which are crucial in regulating inflammation, immune responses, and cardiovascular health.
Lean diets have long been championed as a pathway to optimal health, associated with enhanced vitality, improved well-being, and weight maintenance. However, recent research in nutrition challenges some long-held principles of these diets, suggesting that certain traditional approaches may even be counterproductive in achieving a balanced and healthy lifestyle.
In the past, a large-scale campaign advocated for minimizing fat intake as a primary strategy to combat obesity. This movement, rooted in concerns over rising rates of heart disease and weight gain, spurred the introduction of countless low-fat products into the market. These products quickly became popular, driven by a perception that equated dietary fat with body fat—a misunderstanding amplified by the linguistic similarity between "fat" and "fatty."
The push for a low-fat diet emphasized reducing saturated fats and promoted Mediterranean-style eating, which includes staple foods such as pasta, olive oil, vegetables, and fruits. However, while Mediterranean foods remain part of a balanced diet, the campaign’s focus on low-fat, high-carbohydrate foods inadvertently contributed to a dietary shift. Over time, this approach has paralleled a significant increase in overweight and obesity rates.
Contrary to earlier beliefs, current research indicates that excessively limiting fat does not inherently promote weight loss. On the contrary, when people drastically reduce fat intake, they often compensate with higher carbohydrate consumption, which can lead to unstable blood sugar levels, increased appetite, and ultimately, weight gain. Healthy fats—such as those found in avocados, nuts, seeds, and fatty fish—play essential roles in hormone regulation, satiety, and even metabolic efficiency. Including these fats in moderation can support not only weight management but also cardiovascular and brain health.