Fat Isn’t Bad
For years, like many other collegiate runners, I desperately avoided eating fat of any kind. “You are what you eat,” my coach used to say, and I took that to mean if I ate fat then I would get fat.
I over-analyzed nutrition labels, sought out low-fat substitutions and cooked with water instead of oil on a mission to banish fat from my diet. I did not get fat, but I did not get healthier either and began a saga of overuse injuries and sickness.
Let’s set the record straight. Fat is not bad. Eating fat will not make you fat. As it turns out, our bodies need some fat for optimal health. Yes, it is true that fat is calorie dense — meaning it contains more calories per gram than carbohydrates and proteins — but it is also an essential macronutrient that plays important roles in the body.
5 Functions of Fat in the Body
Nutrient Absorption. Certain vitamins (A, D, E, and K), known as fat-soluble vitamins, require dietary fat for proper absorption by the body.
Cell Membrane Structure. Dietary fats are essential for building and maintaining cell membranes, allowing cells to function properly and communicate with each other.
Protection. Fat provides cushioning and protection to vital organs, acting as a shock absorber.
Energy Storage. Fat contains 9 calories per gram, which is more than twice the energy per gram compared to carbohydrates or protein. It's stored in adipose tissue and can be used as fuel when the body's immediate energy needs are not met by the intake of carbohydrates.
Insulation. Fat helps regulate body temperature by acting as insulation, reducing heat loss and maintaining internal temperature.
One of the reasons fat was so highly criticized and avoided by much of the population for years is that there are in fact “good” and “bad” fats. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.
4 Types of Fats
Monounsaturated Fats. These are considered "good fats." They are found in foods like olive oil, avocados, nuts (e.g., almonds, peanuts), and seeds. Monounsaturated fats can help improve cholesterol levels and are associated with a lower risk of heart disease.
Polyunsaturated Fats. Another type of "good fat," polyunsaturated fats include omega-3 and omega-6 fatty acids. Omega-3 fatty acids are found in fatty fish (e.g., salmon, mackerel), flaxseeds, and walnuts. They have anti-inflammatory properties and are beneficial for heart health. Omega-6 fatty acids, found in vegetable oils like soybean and corn oil, are also important but should be consumed in balance with omega-3s.
Saturated Fats. These fats are typically solid at room temperature and are commonly found in animal products like meat, poultry, butter, and full-fat dairy. High intake of saturated fats has been associated with an increased risk of cardiovascular diseases.
Trans Fats. These are the “bad fats” trans fats are artificially created fats through a process called hydrogenation, which turns liquid oils into solid fats. Trans fats are often found in processed and fried foods, baked goods, and some margarines. They are considered extremely unhealthy and have been linked to increased risk of heart disease.
A healthy diet involves consuming a balanced mix of fats, with an emphasis on monounsaturated and polyunsaturated fats while minimizing saturated fats and excluding trans fats.
Fats to include in your diet:
Olive oil
Avocados
Nuts (almonds, walnuts, etc.)
Seeds (flaxseeds, chia seeds)
Fatty fish (salmon, mackerel, sardines)
Nut butters (natural, without added trans fats)
Fats to limit or avoid:
Fried foods
Fast food
Processed baked goods (cakes, cookies, pastries)
Margarines and shortenings containing trans fats
High-fat cuts of red meat
Full-fat dairy products (choose low-fat or non-fat options)
Want to up your nutrition game?
Join the Nutrition Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.