I have this argument about the importance of fats with my mum all the time when she insists on always choosing low-fat options. For years, misinterpretation and ignorance have labelled fats as the dietary villain, but that’s not true. Fats are an essential macronutrient essential to maintaining health, so don’t eliminate them entirely just yet.
What are Fats and their Importance?
Fats, alongside protein and carbohydrates, are one of the three macronutrients our bodies need to maintain our numerous bodily functions. Their bad rap may come from some of their more unsavoury sources and the reality that fat-fuelled foods are much higher in calories. While carbohydrates and proteins pack around four calories per gram, fats contain nine.
Their higher calorie count also provides numerous benefits for general health and runners. They’re essential for hormone production, brain functions, managing inflammation, and supporting recovery. However, one of the most important things I’ve learned about fats is how important they are to the absorption of fat-soluble vitamins A, D, E, and K. This is valuable as a chef and as a runner as it justifies my urge to toss my steamed vegetables in butter or heavily dressing my salads.
The Types of Fat
Dietary fat comes in two primary forms, unsaturated and saturated. The molecular structure of fatty acids determines the type of fat it is. Saturated fats comprise single bonds, while unsaturated fats comprise double chemical bonds. Unsaturated fats also come in two primary forms: monounsaturated and polyunsaturated. Saturated fats, however, while naturally present in various healthier forms of fats, are the type of fats we should seek to limit. But not exclude completely.
Monounsaturated Fats—The name mono tells us these unsaturated fats have just one double bond. The most common of these fats is oleic acid, the fatty acid found in high levels in olive oil, which is why it’s touted as a healthy oil. Monounsaturated fats may help fight heart disease by increasing the good cholesterol in our blood. Avocados are a fruit high in calories but packed with monounsaturated fats.
Polyunsaturated Fats – Polyunsaturated fats are more complex and comprise more than one double bond. Omega-3 and omega-6 are examples of polyunsaturated fats. Omega-3 can be found in oily fish, seeds, and, unfortunately for me, nuts. Most nutritionists agree that we consume too little of these positive fats. For runners and active individuals, they’re vital as they help reduce inflammation drastically.
Saturated Fats—Saturated fats come primarily from animal fats and are one of the driving forces behind claims that red meat may harm our health. However, we should ideally consume no more than 10% of our calories as saturated fats.
The Importance of Fats on Running
While carbohydrates remain the undisputed king of energy, fats can provide benefits that carbohydrates, for all their glory, just can’t.
- During long runs, our bodies need glycogen to continue working; however, as glycogen stores deplete, we can continue moving by burning fat as fuel.
- Eating enough fat can help reduce injury risk as it supports joint health and helps balance our hormone production. Fats’ anti-inflammatory properties also aid recovery, allowing us to train more without further injury risks.
- While saturated fats often result in post-lunch crashes, a low-fat diet can lead to energy burnout.
How Much Fat is Okay?
The current recommendation is that 30-35% of our energy consumption should consist of fats. Of that, 10% still consists of saturated fats. However, instead of counting the macronutrients and stressing out, try eating a balanced diet, opting for good fats instead of eliminating them entirely.
However, some fats you should avoid at all costs, or at least limit. These include trans fats from sources such as hydrogenated oil in processed food, fried food, and junk foods. They are heavily linked to heart disease and cause inflammation.
Leave a Reply