{"id":35458,"date":"2022-08-24T16:11:13","date_gmt":"2022-08-24T14:11:13","guid":{"rendered":"https:\/\/getindya.com\/?p=35458"},"modified":"2026-11-03T17:30:34","modified_gmt":"2026-11-03T16:30:34","slug":"dietary-fats-guide","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/dietary-fats-guide\/","title":{"rendered":"Everything you need to know about fats"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Fats <\/span><b>are a macronutrient<\/b><span style=\"font-weight: 400\"> that has attracted controversy and criticism for years.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Is everything you have heard true? Our sports nutritionists explain.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What are fats?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">They are <\/span><span style=\"font-weight: 400\"><\/span><b>essential macronutrients<\/b><span style=\"font-weight: 400\"> for normal bodily function.<\/span><\/p>\n<p><span style=\"font-weight: 400\">We often use the term for <\/span><b>lipids<\/b><span style=\"font-weight: 400\">. Common dietary fats include o<\/span><b>ne, two or three fatty acids<\/b><span style=\"font-weight: 400\"> attached to a <\/span><b>glycerol molecule<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><strong>What do fats do?<\/strong><\/h2>\n<p><span style=\"font-weight: 400\">Despite claims that all fat is harmful or inevitably causes weight gain, <\/span><b>fat is essential to life<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It is a component of <\/span><b>cell membranes<\/b><span style=\"font-weight: 400\"> and has many other functions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Supplying <\/span><b>energy<\/b><span style=\"font-weight: 400\">: one gram provides 9 kcal.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Supporting absorption of <\/span><b>fat-soluble vitamins<\/b><span style=\"font-weight: 400\"> A, E, D and K.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Regulating <\/span><b>cholesterol levels<\/b>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Supporting the <\/span><b>immune system<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Contributing to nervous system function and <\/span><b>cell signalling<\/b>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Supporting the structure and function of the <\/span><b>skin<\/b><span style=\"font-weight: 400\"> and cell membranes.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What types of fatty acid are there?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Common categories include <\/span><b>saturated, unsaturated and trans fats<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Unsaturated <\/span><b>fats<\/b><span style=\"font-weight: 400\"> include <\/span><b>polyunsaturated and monounsaturated fats.<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29044 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/moleculas-grasa_07dietamasamuscular-1280x640.jpg\" alt=\"Different types of fat\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400\">A characteristic monounsaturated fatty acid is <\/span><b>oleic acid<\/b><span style=\"font-weight: 400\">, found in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Almonds, peanuts and cashews.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Avocado.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">Polyunsaturated <\/span><b>fats<\/b><span style=\"font-weight: 400\"> contain two or more double bonds, or <\/span><b>unsaturations<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">They include <\/span><b>omega-3 and omega-6<\/b><span style=\"font-weight: 400\"> families, with <\/span><b>essential fatty acids<\/b><span style=\"font-weight: 400\"> we must obtain from food because the body cannot make them.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Sunflower seeds.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Flaxseed and flaxseed oil.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Salmon, mackerel, herring, albacore tuna and trout.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Corn oil.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">The<\/span><b> omega-3 family<\/b><span style=\"font-weight: 400\"> is of particular interest for several reasons:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Helping reduce <\/span><b>triglycerides<\/b>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Potential effects on <\/span><b>heart rhythm<\/b>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Helping limit <\/span><b>arterial plaque accumulation<\/b>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Contributing to a small reduction in <\/span><b>blood pressure<\/b>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Roles in <\/span><b>blood glucose<\/b><span style=\"font-weight: 400\"> regulation.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Research into <\/span><b>diabetes risk<\/b>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Anti-inflammatory effects relevant to<\/span> <a href=\"https:\/\/getindya.com\/en\/nutrition-sports-injury-recovery\/\"><b>sports injuries<\/b><\/a><b> and recovery.<\/b><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29048 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/grasas-aceite-1280x640.jpg\" alt=\"Person adding oil to a salad\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><strong>Are saturated fats healthy?<\/strong><\/h2>\n<p><span style=\"font-weight: 400\">Foods containing <\/span><b>saturated fat do not all have the same nutritional profile<\/b><span style=\"font-weight: 400\">. Effects depend on the <\/span><b>type of fat<\/b><span style=\"font-weight: 400\">, <\/span><b>processing<\/b><span style=\"font-weight: 400\"> and overall food <\/span><b>quality<\/b><span style=\"font-weight: 400\">. Nevertheless, dietary guidance recommends limiting saturated fat and favouring unsaturated sources.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Alongside eggs, meat, full-fat dairy and coconut, <\/span><b>saturated fats<\/b><span style=\"font-weight: 400\"> are found in <\/span><a href=\"https:\/\/getindya.com\/en\/what-are-ultra-processed-foods\/\"><b>ultra-processed foods<\/b><\/a><span style=\"font-weight: 400\"> such as pastries, desserts, fried products and sauces. The overall dietary pattern matters.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><strong>What is cholesterol?<\/strong><\/h2>\n<p><span style=\"font-weight: 400\">Cholesterol <\/span><b>is a<\/b><span style=\"font-weight: 400\"> <\/span><b>steroid lipid<\/b><span style=\"font-weight: 400\"> in animal cell membranes and <\/span><b>tissues<\/b><span style=\"font-weight: 400\">. It has essential functions.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Distinguish <\/span><b>blood cholesterol<\/b><span style=\"font-weight: 400\"> from <\/span><b>dietary cholesterol<\/b><span style=\"font-weight: 400\"> supplied by <\/span><b>animal-derived foods<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Blood <\/span><b>cholesterol<\/b><span style=\"font-weight: 400\"> is transported in particles you may recognise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>HDL cholesterol<\/b><span style=\"font-weight: 400\">, commonly called \u201cgood\u201d cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>LDL cholesterol<\/b><span style=\"font-weight: 400\">, commonly called \u201cbad\u201d cholesterol. Elevated levels contribute to arterial plaque and can increase the risk of serious health problems.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29047 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/masa-muscular-huevos-2-1280x640.jpg\" alt=\"Tray of eggs\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Where is fat stored?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Eating fat does not automatically mean accumulating body fat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Fat provides around <\/span><b>twice the calories<\/b><span style=\"font-weight: 400\"> per gram of <\/span><b>carbohydrate<\/b><span style=\"font-weight: 400\"> or <\/span><b>protein<\/b><span style=\"font-weight: 400\">. Portions of fat-rich foods therefore matter, particularly if <\/span><b>your goal is <\/b><a href=\"https:\/\/getindya.com\/en\/training-for-weight-loss\/\"><b>weight loss<\/b><\/a><span style=\"font-weight: 400\">, while adequate essential fat intake remains important.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Triglycerides <\/span><b>are<\/b><span style=\"font-weight: 400\"> a storage form of fatty acids: three fatty acids plus glycerol form a triglyceride.<\/span><\/p>\n<p><span style=\"font-weight: 400\">When energy intake exceeds expenditure, surplus energy can be <\/span><b>stored<\/b><span style=\"font-weight: 400\"> for future use.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If your <\/span><b>body-composition goal<\/b><span style=\"font-weight: 400\"> is fat loss, a <\/span><b>nutritionist<\/b><span style=\"font-weight: 400\"> can help plan an appropriate <\/span><a href=\"https:\/\/getindya.com\/comer-adelgazar-deficit-calorico\/\"><b>calorie deficit<\/b><\/a><span style=\"font-weight: 400\">. We often say <\/span><b>burning fat<\/b><span style=\"font-weight: 400\">, but the biochemical term is <\/span><b>oxidation<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Foods providing healthy fats<\/span><\/h2>\n<p><span style=\"font-weight: 400\">As you know, <\/span><b>not all fats are the same<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Healthy <\/span><b>fat sources<\/b><span style=\"font-weight: 400\"> such as <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-avocado\/\"><b>avocado<\/b><\/a><span style=\"font-weight: 400\">, <\/span><b>oily fish<\/b><span style=\"font-weight: 400\">, <\/span><b>nuts<\/b><span style=\"font-weight: 400\"> and <\/span><b>extra virgin olive oil<\/b><span style=\"font-weight: 400\"> supply nutrients and participate in <\/span><b>inflammatory and hormonal processes<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">An <\/span><b>egg&#8217;s unsaturated fats<\/b><span style=\"font-weight: 400\">, contained in its <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-egg\/\"><span style=\"font-weight: 400\">yolk<\/span><\/a><span style=\"font-weight: 400\"> rather than added frying oil, occur alongside <\/span><b>dietary cholesterol<\/b><span style=\"font-weight: 400\">. The body needs cholesterol, but dietary and blood cholesterol are <\/span><b>not interchangeable concepts<\/b><span style=\"font-weight: 400\">; individual responses and overall diet matter.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A universal limit of 2 eggs per week is not an appropriate rule for everyone. Yolks also provide <\/span><b>vitamins A, E and D, folic acid and vitamin B12<\/b><span style=\"font-weight: 400\">. Their nutritional context differs from an industrial muffin, processed meat, ultra-processed cheese sauce or crisps.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Consider food quality when deciding which fats to reduce.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here are some<\/span><b> fat-containing foods<\/b><span style=\"font-weight: 400\"> discussed in this article:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Oily fish<\/b><span style=\"font-weight: 400\">: salmon, herring,<\/span><a href=\"https:\/\/getindya.com\/en\/tuna-calories\/\"><span style=\"font-weight: 400\"> tuna<\/span><\/a><span style=\"font-weight: 400\"> and mackerel.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Nuts and seeds:<\/b><span style=\"font-weight: 400\"> almonds, peanuts, cashews and chia seeds.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fat-rich plant foods:<\/b><span style=\"font-weight: 400\"> avocado and coconut oil.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vegetable oils:<\/b><span style=\"font-weight: 400\"> olive oil and others.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29046 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/grasas-aguacate-1280x640.jpg\" alt=\"Avocado toast\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Fats in an athlete&#8217;s diet<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Athletes may look like record-breaking machines, but our <\/span><b>cell membranes<\/b><span style=\"font-weight: 400\"> still need<\/span><b> lipids<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">You may hear that an <\/span><a href=\"https:\/\/getindya.com\/en\/athlete-diet-different-sports\/\"><b>athlete&#8217;s diet<\/b><\/a><span style=\"font-weight: 400\"> should focus on <\/span><b>carbohydrate<\/b><span style=\"font-weight: 400\"> for readily available energy and <\/span><b>protein<\/b><span style=\"font-weight: 400\"> for muscle building.<\/span><\/p>\n<p><span style=\"font-weight: 400\">What about<\/span><b> fats<\/b><span style=\"font-weight: 400\">?<\/span><\/p>\n<p><span style=\"font-weight: 400\">They also belong in an <\/span><b>athlete&#8217;s diet<\/b><span style=\"font-weight: 400\">. Beyond their everyday functions, they play a <\/span><b>role in recovery<\/b><span style=\"font-weight: 400\"> after training.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Omega-3 <\/span><b>polyunsaturated fatty acids<\/b><span style=\"font-weight: 400\"> can help<\/span><b> manage muscle inflammation<\/b><span style=\"font-weight: 400\"> following exercise, relevant to <\/span><b>injury risk and recovery<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Avoid a large fat-rich meal <\/span><b>immediately before training<\/b><span style=\"font-weight: 400\"> when digestion time is limited. <\/span><b>Fat can slow digestion<\/b><span style=\"font-weight: 400\"> and contribute to discomfort.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29045 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/grasas-rendimiento-deportivo-1280x640.jpg\" alt=\"Two cyclists in the mountains\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">Want to <\/span><b>plan nutrition for sporting performance<\/b><span style=\"font-weight: 400\">? Explore our subscription options for a <\/span><b>highly personalised nutrition plan and <a href=\"https:\/\/getindya.com\/\">sports nutritionist<\/a><\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">When shall we start?<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are fats? Our sports nutritionists explain their functions and different types.<\/p>\n","protected":false},"author":11,"featured_media":14594,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35458","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35458"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35458\/revisions"}],"predecessor-version":[{"id":35848,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35458\/revisions\/35848"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/14594"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35458"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}