Fat is very much in the news. Fat is stored in the fat tissue, which is also known as adipose tissue. People have become health conscious and more importantly, fat conscious, and want to reduce fat in food preparations. Just as we need cholesterol, we also need fat. Our bodies can make some fat and some fat comes from the exogenous dietary sources. All fats coming from dietary sources are not bad. In general, saturated fats and trans fats are believed to be harmful, while fats containing unsaturated fatty acids, particularly the omega-3-fatty acids, are believed to beneficial.
A person can accumulate fat, carbohydrate and protein. However, there is a limit to the accumulation of carbohydrate and protein. This does not apply to fat. Our bodies are capable of storing huge quantities of it. This is why we become overweight and subsequently obese. Fat has its own uses:
- Serves as a mechanical support;
- Provides insulation;
- Acts as a shock absorber;
- Acts as fuel molecule;
- Adipocytes are important sources for the release of highly active hormones which can regulate metabolism;
- Absorption of fat soluble vitamins is facilitated; and
- The health of skin and hair is maintained;
Are you overweight?
Fat stored under the skin is called subcutaneous fat. The fat stored around the tissues is called visceral fat. It is the presence of visceral fat that is harmful to health. Visceral fat produces heart disease, diabetes and sleep disorders. The best measure of excess body fat is the body mass index (BMI). This is obtained by dividing your weight in kilograms by the height in (meters)2. Normally, it should be between 20 and 24. A value above 24 indicates that you have some unwanted fat in your body. The fat stored in the abdominal region is supposed to be dangerous and predisposes to heart disease and diabetes.
Brown fat
There are two types of fat, white and brown. Brown fat is common in hibernating animals, but is virtually absent in adult humans and infants have a small amount. Brown fat contains more mitochondria than white fat and hence the presence of brown fat enables more calories to be burnt.
Hydrogenated fats
Hydrogenation is a process which adds hydrogen to vegetable oils. This produces a harder semisolid fat which has increased shelf life. Hydrogenation also increases flavor stability. Moreover, hydrogenated fats are relatively inexpensive. However, both hydrogenated and partially hydrogenated fats are bad for health.
Better health with fats
Fat can be useful and health can improve with some prudent steps:
- Consume more healthy fats, like omega-3-fatty acids;
- Avoid saturated, hydrogenated and partially hydrogenated fats; and
- Increase physical activity to avoid accumulation of visceral fat.
Disclaimer
The information contained in this article is for educational purposes only and should not be used for diagnosis, or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or, her health should contact a doctor for advice.
Sources
- Grey DS, Fujioka K, “Use of relative weight and body mass index for the determination of adiposity”, J Clin Epidemiol., 1991, 44(6):545-550.
- Yach D, Stuckler D, Brownell KD, “ Epidemiologic and economic consequences of global epidemics of obesity and diabetes”, Nat Med., 2006, 12(1):62-66.
- Sweeting Hn, “ Measurement and definitions of obesity in childhood and adolescence”, Nutr J., 2007, 6(1):32.
- Pischon T, Boeing H, Hoffmann K et al, “General abdominal obesity and risk of death in Europe”, 2008, 359(20):2105-2120.
Vangeepuram Satakopan - I am using my 32 years' experience in the field of BIochemistry to explain health related topics. Dr.Vangeepuram Satakopan
