And We also Need Fats

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From calories to nutrients
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Fats are also important


There is a tremendous fear of the word "fat" and the foods that contain it. Fat is not bad nor will it make us gain weight. There is no food that owns its own helps us lose or gain weight. It is about finding the right balance, incorporating all the richness offered by the universe in suitable and stable portions.

Why we need fats?

We need fat for several reasons:

  • To produce hormones and maintain active energy in the body.
  • To protect the organs of the human body: Fat consists of a pillow that takes care of our entire body, avoiding any injury or damage.
  • For the correct absorption of vitamins: Vitamins A, D, E, and K require the presence of fat to be recognized and absorbed by the body. Otherwise, the body rejects it and extracts it. Fat, therefore, helps assimilate and inherit all that is good for the body.
  • To satisfy ourselves and avoid snacking between meals: Fats offer an adequate level of sugars, avoiding excessive consumption of foods high in carbohydrates that can alter the level and intensity of blood sugar.
  • For a correct development of the brain, promoting memory and its healthy state.

There are thousands of benefits that fat offers, and we need this positive energy that it has. It is only essential to choose among the healthiest fats where and when possible.

Good vs bad fats

There are several types of fats, and the body does not need to omit all or part of them. The key is to choose the appropriate fats as much as possible for good health and personal well-being.


Fat is very important for a healthy diet. But rather than avoiding fats, it is more important to focus on eating those fats that are more beneficial, the so called “good” fats, while doing our best to limit those harmful so called “bad” fats.


Good fats

In this case, unsaturated fats (Monounsaturated fats and polyunsaturated fats) help our body to be in a better state, promoting positive growth. Examples of unsaturated fats are olive oil, avocado, fish, nuts, seeds, olives ... They are very important foods for brain development and the proper function of all parts of our body.


Bad fats

Unhealthy fats such as trans and saturated fats. Natural small amounts of trans fats can be found in meats and dairy products but the artificial trans fats are the most dangerous for the body. These type of fats typically raise the bad LDL cholesterol while lowering the good HDL levels. Artificial trans fats can create inflammation, linked to heart disease, stroke, and other diseases while contributing to insulin resistance, increasing the risk of Type 2 diabetes. The saturated fat can also raise the bad LDL cholesterol and negatively impact the health of our heart, so better to consume them in moderation (experts recommend to limit saturated fat consumption to 10% of our daily calorie intake). Primary sources of saturated fats include: red meats (beef, lamb, pork), chicken skin, whole-fat dairy products (milk, cream, cheese), butter, ice cream, and oils such as coconut or palm oil.

Last thoughts


If we choose the right fat and in the correct proportion, our body and organism will appreciate it by offering the best function and contribution from their end.


Embrace and incorporate healthy fats into your diet. You will feel much better, satisfied, and with abundant energy.

Written by Mónica Ailani,

Content Writer & Translator

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