Fat, carbohydrates, and proteins are energy sources for humans. Each gram of fat provides 9 kilocalories (kcal). Although excessive fat intake can lead to many chronic diseases—such as obesity, heart disease, hypertension, diabetes, and cancer—fat plays an essential role in our bodies. Fat is a key component of cell structure; it helps maintain cell integrity, fluidity, and function. It also helps absorb fat-soluble vitamins (A, D, E, and K) and other nutrients. In addition, fat is involved in the synthesis of hormones. Furthermore, fat can act as an insulator, helping regulate body temperature and cushioning important organs.

Different Types of Fats

Saturated Fats

Saturated fats increase low-density lipoprotein (LDL) cholesterol (often considered "bad" cholesterol), further increasing the risk of heart disease. They are primarily found in animal fats (such as beef, lard, and dairy products) and some vegetable oils (such as palm oil, palm kernel oil, and coconut oil). Saturated fat intake should be limited to no more than 10% of total daily energy intake, approximately 20 grams.

Trans Fats

Trans fats not only increase "bad" cholesterol (LDL cholesterol) but also decrease "good" cholesterol (HDL cholesterol). Like saturated fats, they pose a threat to heart health. Small amounts of trans fats can be naturally found in beef and lamb, as well as dairy products. These products are hydrogenated to stabilize vegetable oils and extend the shelf life of processed foods, leading to the formation of trans fats. It is recommended that daily trans fat intake not exceed 1% of total energy intake (approximately 2.2 grams).

Unsaturated Fats

Unsaturated fats can be divided into monounsaturated fats and polyunsaturated fats. It helps raise good cholesterol and lower bad cholesterol, which is good for the heart. It's also important for our brain function. Unsaturated fats can be found in vegetable oils such as rapeseed oil, olive oil, and peanut oil. Oils from nuts, seeds, avocados, and fatty fish rich in unsaturated fats are also good sources.

In today's health-conscious world, fat is often demonized. Undoubtedly, excessive fat intake is harmful to our health. However, fat is also an essential part of our bodies. Instead of rejecting all fat, it's better to manage fat intake more appropriately and choose the types of fats we consume wisely.