Fats are the most energy dense
out of all the macro nutrients, providing our body with 9 calories per gram. Though the thought of eating fats when you're trying to lose weight may seem contradictory, fats are an essential part of any healthy, well-balanced diet. Besides
being a high energy source, fats play a key role in many different functions in our body. The first, is the storage of excess energy into adipose (fatty) tissue. Unlike glycogen, fat cells are packed together tightly, allowing them to store more energy, longer, in less space. While having some body fat is crucial for our survival, too much fatty tissue can lead to numerous health issues such as cardiovascular disease, high cholesterol, and diabetes. Another key function of fats is regulating our body temperature and insulating and protecting our
vital organs. Fats also help our digestion, aiding in the absorption of fat soluble vitamins. Not all fats are created equally, "bad" fats such as saturated and trans fats raise LDL cholesterol (bad cholesterol) while "good" fats, mono-unsaturated and poly-unsaturated (omega 3 and omega 6) fats, can help lower LDL levels.
Some examples of the different types of fats are:
Monounsaturated Fat: Avocados, olive oil, peanuts, cashews
Polyunsaturated Fat: Fish, tahini, flaxseed, chia seeds, walnuts
Saturated Fat: Fatty cuts of beef, pork, lamb, butter, coconut oil
Trans Fat: Processed foods, fried foods, baked goods, margarine