Nutritionists have explained which fats can help with weight loss and which are essential in our daily diet for overall well-being. What should you know about fish oil, low-fat diets, and the beneficial and harmful types of fats?
Source of Energy
The primary components of fats are three vital elements: carbon, oxygen, and hydrogen. The chains of carbon and hydrogen atoms are linked together, resembling a “tail” of fatty acids that trails behind a “head” made of glycerol (which contains oxygen atoms). Any food fat, whether plant or animal-based, is structured with three “tails,” which is why this chemical compound is called a triglyceride.
The truth about fats is that oxygen, hydrogen, and carbon are equally necessary for all organic life, and humans belong to the carbon-based life forms. In our body’s functioning, fats play a crucial role, serving as the most powerful energy source for living cells. The energy value of each gram of fat is twice that of the calories found in a gram of proteins and carbohydrates. When we feel hungry, we quickly satisfy our cravings with fats rather than other energy sources.
Evolutionarily, humans have favored fatty foods since prehistoric times: our ancestors survived thanks to fats. Fatty nuts and meat provided the energy needed to endure hunger and cold, ensuring the continuation of their lineage and the next hunt. In modern times, humans require less energy for survival, leading to a gradual shift towards vegetarianism. However, this does not eliminate the need for fats in our diet. Our bodies still require fat, and we instinctively crave fatty foods, as it is ingrained in our “genetic memory.”
Fats Are Essential
The craving for high-calorie foods can be considered subconscious, but it is not unfounded. Fats are necessary for living organisms to create cell membranes—important natural barriers that protect cells. Specifically, fats form the sheaths of nerve cells and facilitate the transmission of nerve impulses; without them, humans cannot think or move. The reserves of fat influence critical processes in the body, from the absorption of fat-soluble vitamins A, D, E, and supporting immunity to combating inflammation and ensuring blood clotting.
Myths about fats lead people to make dangerous mistakes: in their quest to lose weight, followers of detox diets often eliminate fats from their diets, which can have the opposite effect. If a person avoids fats, the body perceives this as a life-threatening stress. In panic, your body will do everything possible to stockpile this scarce substance for the future. This is why diet developers consider it utterly misguided to attempt weight loss through fat-free products and recipes. This approach can harm your physique and undermine your health.
The impact of fats on the body depends on the shape and length of the carbon chain and the number of hydrogen atoms in the chemical compound with carbon. These differences determine the physical properties of fat (solid or liquid) and its value. Fats can be categorized into three types: beneficial, harmful, and neutral. Unsaturated fats rank highest in health benefits, followed by saturated animal fats of natural origin, while trans fats are unequivocally harmful and dangerous.
Beneficial – Unsaturated
So, how do different fatty acids differ? In the chain of beneficial unsaturated fatty acids, unlike saturated ones, there are double bonds between carbon atoms: one in monounsaturated fats and several in polyunsaturated fats. These compounds are typically characterized by lower stability and a fluid consistency. Monounsaturated fats are considered the most beneficial. They lower levels of “bad” cholesterol that accumulates in blood vessels and clogs them while raising levels of “good” cholesterol that cleanses the vessels.
The benefits of unsaturated fats lie in their ability to normalize blood pressure, reduce cardiovascular risks, and improve metabolism, ensuring the proper functioning of organs and systems in the body. Plant-based unsaturated fats should be consumed daily.
Examples of products containing unsaturated fats include:
- all liquid vegetable oils – flaxseed, avocado, olive, sunflower, soybean, corn, and others;
- nuts: hazelnuts, walnuts, etc.;
- fatty fish: sardines, mackerel, salmon.
These products contain essential fatty acids Omega-3 and Omega-6. Essential fatty acids are highly unsaturated acids: arachidonic, linoleic, and alpha-linolenic. They cannot be synthesized by the body and must be obtained through food.
Harmful – Artificial
Saturated fatty acids lack double bonds between carbon atoms. The most harmful are saturated fats of artificial origin. They are produced from unsaturated fats by adding hydrogen atoms in a process called hydrogenation. This process transforms a liquid substance into a solid, creating a structure that the body cannot absorb. Therefore, trans fats do not help in the absorption of vitamins, do not participate in the production of cell membranes, and do not contribute to other vital processes. With no benefits, they only harm us.
The destructive effects of harmful fats include:
- increasing the level of “bad” cholesterol in the blood;
- contributing to heart attacks and strokes;
- leading to chronic inflammatory processes;
- increasing the risk of diabetes;
- provoking cancer.
Knowing the truth about harmful fats is essential to avoid shortening your lifespan. To maintain health, it is crucial to identify which products contain artificial “mutant” fats. The “dangerous mix” is the combination of saturated fats with sugar. Try to avoid industrial sweets (candies, cakes, cookies), store-bought baked goods, non-dairy creamers for coffee, frozen dough products, and fast food.
Saturated but Neutral
Saturated fats with a stable crystalline structure from beneficial sources—high-quality dairy products and other fresh animal-based foods—can be considered a controversial option. Saturated fats in this category are structured substances that do not flow and remain solid at room temperature.
Examples of such products include:
- fatty meat;
- bacon;
- lard;
- schmaltz;
- 20% sour cream;
- cheese;
- butter;
- coconut oil;
- cocoa butter.
Myths about fats propagate the same danger across all products containing saturated fats. In reality, the risk of cardiovascular diseases from consuming low-carbohydrate products is lower compared to sweet products with saturated fats. A study involving 135,000 volunteers confirmed that carbohydrates primarily harm the heart. Reducing carbohydrate content in food can decrease mortality from heart attacks and strokes, even with increased fat intake, provided that daily caloric intake does not exceed the recommended limits for one’s lifestyle, level of physical activity, weight, age, and gender.
Safe Ratios
Modern diet authors claim that even a partial replacement of saturated fats with unsaturated ones can reduce the risk of cardiovascular diseases by a quarter (with statistics ranging from 15% to 25%). Nutritionists also know the answer to how much fat should be consumed daily without health risks: enough to obtain 20% to 35% of daily caloric intake from fats. For an average diet of 2,000 calories, an adult should consume 44–77 grams of fat per day.
It is important to eliminate harmful types of fats and prioritize beneficial ones. Experts strongly advise against consuming artificial “mutants” and recommend limiting the intake of controversial saturated fats.
What and how much can you eat:
- trans fats – 0–1% of total caloric intake: do not exceed 2 grams per day, and it’s better to eliminate hydrogenated fats altogether;
- saturated fats – up to 10% of total caloric intake: women should not exceed 20 grams, while men can consume up to 30 grams per day;
- unsaturated fats – 20–30% of average daily caloric intake, which is 40–60 grams.
When planning a diet, nutritionists recommend adhering to an optimal ratio of different types of fats. The ideal proportion is 65% unsaturated fats and 35% saturated fats. It is crucial not to exceed these figures for normal well-being and a healthy metabolism.
The “Magic Pill”
This is what doctors call fish oil. It contains up to 30% of essential Omega-3 fatty acids, which are included in international medical protocols for the prevention and treatment of cardiovascular diseases. And the benefits of fish oil do not stop there.
What can fish oil do?
- lowers blood pressure: for hypertension, the “magic pill” is as effective as exercise and reducing excessive salt intake;
- strengthens mental health: since the brain is almost 60% fat, Omega-3 acid normalizes gray matter function, alleviates symptoms of depression, and eases conditions in schizophrenia and bipolar disorder;
- supports vision: age-related eye health issues are more common in people who do not get enough Omega-3 fatty acids;
- improves skin condition by activating metabolism in the epidermis: unsaturated fatty acids prevent moisture loss, flaking, irritation, and related infections;
- has anti-inflammatory effects: prevents chronic inflammatory processes, asthma, rheumatoid arthritis, heart diseases, and diabetes;
- helps with weight loss: regular intake of fish oil can prevent obesity as effectively as three hours of exercise per week.
However, the benefits of fish oil do not exclude its potential harm. Under what conditions should this product be avoided?
To Drink or Not to Drink?
Like most medications, this supplement has certain contraindications.
The “cons” of fish oil include:
- increased risk of bleeding: excessive consumption (over 640 mg per day) can affect coagulation in adults, while a daily intake of 1–5 grams of fish oil in teenagers raises the risk of nosebleeds;
- increases blood sugar: 8 grams of fish oil per day in examined patients with type II diabetes raised blood sugar levels by 22%;
- lowers blood pressure: this property is beneficial for hypertensives but can be dangerous for hypotensives—at low blood pressure, fish oil can worsen well-being;
- may provoke a stroke: it has been established that increasing fish oil content in the diet of rats led to hemorrhagic strokes, so it is advisable not to exceed safe doses;
- causes heartburn and belching: for those prone to acid reflux, fish oil can cause stomach discomfort;
- can provoke diarrhea: diarrhea is the most common side effect of fish oil consumption.
So, should you take fish oil or not? And if so, how much? It is considered that to maintain health, one should consume 140–280 grams of fatty fish per week. If this product is lacking in your diet, you can supplement it with fish oil (available in capsules or liquid form). A complex of Omega 3-6-9 fatty acids is usually prescribed in cases of deficiency, as well as when there is a need for vitamins A and D.
Understanding the Differences
In the myths surrounding fats, there is a common misconception that Omega-3 dietary supplements and fish oil are the same thing. In reality, there are differences between them: fish oil has a more complex composition compared to the three-component Omega-3 complex.
Fish oil is extracted directly from the fatty tissues of fish—primarily marine species from the cod family. Their unique feature is their short life cycle, during which these fish do not have time to accumulate large amounts of toxic substances. Additional purification removes foreign impurities, leaving beneficial polyunsaturated fatty acids and essential vitamins A, D, and E in fish oil.
In contrast, a separate Omega-3 supplement is a biologically active additive based on three polyunsaturated fatty acids of different origins.
The origin and purpose of the acids in Omega-3 include:
- docosahexaenoic acid (DHA) is extracted from sturgeon, beluga, mackerel, and other fatty fish: it is a component of beneficial blood lipids, supports cognitive abilities, and protects the retina;
- eicosapentaenoic acid (EPA) is derived from salmon, herring, and other cold-water fish: it helps eliminate “bad” cholesterol and reduces the risk of cardiovascular diseases;
- alpha-linolenic acid (ALA) has a plant origin and is found in flaxseed, chia, hemp, sea buckthorn, and other natural oils: it prevents cardiovascular diseases.
The National Institutes of Health in the U.S. recommends a daily intake of Omega-3 fatty acids of 1.6 grams for men and 1.1 grams for women.