For our third and final instalment of macronutrients, we have FATS
Fats provide more than double the calories than any other macronutrients, 9kcal per gram. However fat plays an essential role in allowing the body to function well, this is because fat is actually incorporated into the structure of all cells, so when you hear “you are what you eat” this is most certainly the case. But what it doesn’t mean is all the fat you eat is just “fat” in the body.
There are what is known as “good” (unsaturated) and “bad” (saturated) fats;
“Good” fats come from sources such as oils, nuts, avocado and oily fish, they help build joints, hair and help with recovery. One good fatty acid, that comes from oily fish is called Omega 3. Omega 3 can dampen and assist with inflammation of the joints as well as providing many other benefits for the body. Other good fats can help with memory and concentration, they all have the same value in terms of calories and so it is incredibly important to keep good fats a part of your daily diet and not exclude them when trying to lose weight.
“Bad” fats comes from sources such as butter, lard and animal fats. These fats can increase your bad cholesterol and increase the risk of heart disease. Another “bad” fat often forgotten is trans-fat a processed fat that is made synthetically in the lab, they are very common in processed foods as they increase shelf life and palatably.
It is difficult to know if a food contains trans-fat so a good tip is if "partially hydrogenated fat/oil" or "hydrogenated fat/oil," is listed on a label it will contain some form of trans fat
If you want to know about fats be sure to read my other post — Understanding the fats.