All About Macros: Fats

We are rounding out our blog series “All About Macros” with the last macronutrient: Fats. So far we have learned that proteins and carbohydrates provide us with energy and help all of our body systems.

Fats have been becoming more and more popular in diet culture with trends such as keto dieting (high fat diet). In previous years, we have been told that fats are the enemy. So much so that many purchasing habits changed and people started buying low fat and fat free products thinking these were better for you. So which is it? Is it best to go high fat or no fat in our diet?

If you ask me, the answer is neither. We need fats. YES. 100% need fats in our diet but we have learned time and time again that too much or not enough is not good. Meaning we need balance. Before we figure out how much we need to consume, let’s talk about what fats do for us.

Fats just like proteins and carbohydrates, play an important role in our body systems. Fats are necessary for healthy brain function, and maintaining healthy skin and hair. Fats can be stored in our body and used as a third source of energy when our other sources are depleted. Fats also make up cell structure and help to reduce inflammation as well as helps to balance hormones.

What we need to be aware of with fats is that a little goes a long way! Fats contain 9 calories per 1 gram consumed. That’s 5 more calories per gram than proteins and carbohydrates. Remember those macros are 4 calories per 1 gram. This means that fat is a nice concentrated source of energy for us so we don’t need to consume as much.

Just like carbohydrates, if we consume more than what we need, then our body stores the excess as body fat tissue to be used for energy later.

The types of fats we consume matters. Not all fats provide us with the best nutritional value. Fats can be divided in to 3 main categories: saturated fats, trans fats, and unsaturated fats.

Trans Fats
Trans fats are no good. We want to limit this type of fat as often as we can. Trans fats are man made (artificial) fats that are used to extend the shelf life of our food. Many fried foods, fast foods, chips, baked goods, etc.

Saturated Fats
Saturated fats are fats that are typically solid at room temperature. Examples of saturated fats are cheese, pork, beef, chicken (with the skin) as well as egg yolks. Saturated fats have had a bad reputation in the past however with a little bit of digging, it seems the research is very conflicting. At the end of the day, it comes back down to balance! Current recommendation suggest that you should try to consume no more than 10% of your total daily calorie intake from saturated fats.

Unsaturated Fats
Unsaturated fats are fats that are typically found from vegetables and other plant sources. These are the fats we typically think of when we hear “healthy fats”. Examples of unsaturated fats include avocados, olive oil, cashews, peanuts, sunflower seeds, salmon etc. Unlike saturated fats, there is a plethora of research that supports the wonderful health benefits of unsaturated fats. Many unsaturated fats contain Omega 3 and Omega 6 which are essential fatty acids. Omega 3 fatty acids have been linked to multiple health benefits including decreased inflammation, improve insulin sensitivity, and help with muscle building and recovery. Omega 3s also have been shown to trigger the release of a specific hormone that helps us feel full and reduces hunger.

The word “fat” I feel like always throws us off and has a negative connotation but at the end of the day, consuming the right kind of fat is good for us, the trick is… YEP… I’m going to say it again… finding BALANCE.

There you have it, the last macronutrient. So let’s bring the last 3 blogs together to answer the question: Is the focus on Macronutrient just another trend in diet culture?

Whether they are a trend or not, focusing on macronutrients to meet your goals is a great way to follow a healthier lifestyle and develop a good relationship with food. Proteins, carbohydrates, and fats all provide incredible value when consumed with balance and good portion sizes. Depending on your goals and your “season” of life, it might be better to consume a higher percentage of one macronutrient over another but guess what that’s what we are here for!

Our nutrition coaching program helps to develop a plan that will work best for YOU throughout your life. You will be provided the tools you need to not only begin developing good habits but you will also learn the macronutrient count that will help you reach your goals and feel your best. There is no magic pill, and change can be hard. Learning can be hard. At the end of the day the hard work pays off and you arm yourself with the tools you need to fight for you health and live the life you were born to live. So are you READY… to make the SHIFT?

Gain confidence and take control with nutrition coaching. Reach out for a consultation where you can decide if our program is right for you.

Written by: Jackie Giese, Fitness Nutrition Specialist