The reason “fat” has developed such a negative reputation is because it also pertains to that excess buildup around your love handles and under your chin. And therein lies the issue—most people confuse dietary fat with cosmetic fat. While I do subscribe to the notion that “you are what you eat,” in this case we can’t take it quite that literally. The fat you eat and the fat on your body are two completely different things. It’s important that our bodies have a balance of omega 3, 6 and 9 fatty acids. Omega-3 and omega-6 fatty acids are both considered polyunsaturated fatty acids, and we can only obtain them through our diets. While omega-3 fatty acids have anti-inflammatory properties1, omega-6 fatty acids are pro-inflammatory. While it’s necessary for us to have levels of omega-6 in our bodies (some inflammation is necessary for our bodies, after all), a diet that’s too high in omega-6 2will lead to harmful levels of inflammation. The average United States diet is characteristically high in omega-6, which could explain our remarkably high levels of inflammation. Omega-9 fatty acids, on the other hand, are considered monounsaturated fatty acids that can be produced naturally in our bodies. However, a diet high in omega-9 can also decrease inflammation levels3. Overall, healthy fats are necessary for our bodies to fight (and sometimes produce) inflammation. Some ways you can get your recommended amounts of plant-based, healthy fats are by eating coconut oil, MCT oil, avocados, chia seeds, walnuts, and flax seeds. At the cellular level, fat contains fatty acids in the form of omega-3, -6, and -9. Your body requires all of these to carry out essential functions, such as absorbing nutrients. If your diet isn’t rich in healthy fats, many of the good-for-you vitamins and minerals you’re taking in will pass right through your system. In other words: Eating fat will help your food become more nutritious, which will help your body perform at its highest level. For all of fat’s amazing benefits, at 9kcal/gram, it is still the most calorically dense nutrient. Fats contain more than twice the amount of calories as carbs and protein, which both contain 4kcal/gram. So like anything else, moderation is the word. Don’t neglect fat in your diet, but focus on healthy fats and always be mindful of the balance between the calories you’re consuming and burning each day. Can you eat too much healthy fat? A registered dietitian explains, here.
