Fats

Energy supply

Fat is the second most important source of energy. However, fat is only converted into usable energy during aerobic exercises (fast walking, running, biking).

Origin

Fat contains fatty acids and glycerin that the body is unable to synthesise by itself. Excess carbohydrates and glucose get stored as fat tissue when the body’s carbohydrate stores are full.

Role

Fat maintains body heat, lubricates the cells, and helps the body to absorb fat-soluble vitamins.

Type

Saturated fat: Solid in room temperature, of animal origin, and contains cholesterol (butter, lard).

Unsaturated fats: Fluid on room temperature, of plant origin, and do not contain cholesterol.

Process

Fat digestion starts in the stomach. 70% of fatty acids get absorbed into lymph glands and 30% get absorbed into the blood stream.

Storage

Our body is capable of storing unlimited amounts of fat in the tissue right underneath the skin.

Source

Fats can be found everywhere in almost every type of food: meat, fish, dairy, nuts, seeds, and even some vegetables.

Saturated fats: butter, lard, bacon.

Unsaturated fats: plant oils (olive, corn, pumpkinseed, sunflower seed), plant margarine, seeds, walnuts.

Fat-soluble vitamins

A, D, E, K vitamins.

Daily recommendation

1 teaspoon of plant oil is recommended daily. Only a small amount of animal fat should be consumed.

Calorie value

1 gram fat = 9 kcal.

Important note:

High cholesterol causes cardiovascular disease.

Pastries have a high fat content in addition to their high refined-sugar content.