Fats are a dense source of energy for the body and aid in the transport of fat-soluble vitamins like vitamins A, D, E, and K. The body also uses fats to store energy, cushion vital organs and for insulation.
Fats provide more energy than other macronutrients; fats provide 9kcal/g while carbohydrate and protein provide 4kcal/g each. Excessive energy intake may lead to weight gain and other related health issues.
Total fat intake a day should be limited to 25 to 30% of total calorie intake, of which less than 10% is from saturated fat. The balance should come from mono- and polyunsaturated fats.
Types of Fats
|Good Fats||Bad Fats|
Benefits: When consumed in moderation in place of ‘bad’ fats, monounsaturated fat helps to lower LDL (bad) cholesterol levels.
Disadvantages: Saturated fats increases LDL (bad) cholesterol levels and thus increases the risk of heart diseases.
|Polyunsaturated Fat (Omega-3)
Benefits: Omega-3 can help lower the levels of triglycerides in the blood.
Disadvantages: Trans fat raises LDL (bad) cholesterol while lowering HDL (good) cholesterol levels, leaving one vulnerable to heart diseases.
|Polyunsaturated Fat (Omega-6)
Benefits: Omega-6 boosts heart health by reducing total and LDL (bad) cholesterol levels.
|Recommended Daily Intake||Male||Female|
|Calorie||2,200 kcal||1,800 kcal|
|Saturated Fat||≤ 24g||≤ 20g|
|Trans Fat||≤ 2g||≤ 2g|
The values indicated above are average estimated values for adults.
Disclaimer: The content on this page is for information only, it is not meant to substitute direct medical advice from your doctor or clinician.