The Macros: Fats

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The first part of this series covers macronutrients, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. 

Fats

The third macronutrient behind carbohydrates and protein is fat. Fats include oils like olive oil, and foods like butter, the fat found in meat, cheese, eggs, and nuts. Some fruits and vegetables like olive and avocado are rich in fats too. 

Fats are an essential part of the human diet, providing energy, supporting cellular function, aiding in the absorption of certain vitamins, and playing a role in hormone production and overall health.

Types of Dietary Fats

Fats can be broken down into three main types.

1. Saturated fats are typically solid at room temperature. These are found in animal products (e.g., meat, butter, cheese) and some plant oils (e.g., coconut oil, palm oil).
2. Unsaturated fats are generally liquid at room temperature. There are two main types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats can be found in olive oil, avocados, and certain nuts. These fats can help reduce bad cholesterol levels. Polyunsaturated fats are  found in fatty fish, flaxseeds, walnuts, and certain vegetable oils. These include omega-3 and omega-6 fatty acids, essential for brain function and cell growth.
3. Trans fats are found in partially hydrogenated oils, some margarines, and many processed foods. These artificial trans fats are associated with an increased risk of heart disease and other health problems.

Functions of Fats in the Body

Fats (also known as lipids) play several important roles in the body.

Energy Source: Fats are a dense source of energy, providing 9 calories per gram, compared to 4 calories per gram from carbohydrates and proteins.

Nutrient Absorption: Fats help in the absorption of fat-soluble vitamins (A, D, E, and K).

Cell Structure: Fats are a key component of cell membranes, providing structural integrity and fluidity.

Hormone Production: Fats are involved in the synthesis of hormones, including sex hormones and stress hormones.

Insulation and Protection: Fats provide insulation to help maintain body temperature and protect vital organs by cushioning them.

Fat And The Kaufmann Diet

The Kaufmann Diet encourages foods that are known to be high in beneficial fats, such as salmon and other fatty fish, avocado, olive oils, walnut and other nuts. 

There are a wide variety of healthy oils available; some of the more questionable varieties, like canola, or seed oils, should be avoided in favor olive oil, or avocado oil. 

As far as trans fats––by far and away the most detrimental type of lipid you can consume––these are often relegated to processed and fried foods, both of which are discouraged on the diet. So, you will already be taking steps to eliminate these harmful fats from your diet. 

Saturated fats are often discouraged by mainstream practitioners, and  mitigating their presence in your diet is as easy as eating leaner cuts of meat, chicken or pork (which proportionately contain more protein) and using oils like olive oil or avocado oil in lieu of butter. However, some saturated fat is beneficial for health. If you are concerned about saturated fats while on The Kaufmann Diet, talk to your healthcare provider.

Related Articles

The Best Foods Rich In Healthy Fat

Not All Fats Are Healthy

The Macros: Carbohydrates

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