Fat is one of the main food elements that humans and animals eat. Fat is also present in the body in almost all organs and is an important part of the brain and nervous system. It also surrounds many organs including the liver and kidneys, protecting them against trauma. Fat is also present under the skin and is called subcutaneous fat. This fat is the main source of vitamin D, which is important for bone health and strength. Dietary fat is also rich in fat-soluble vitamins: A, D, E, and K.
How much fat do I need per day?
The amount of fat that you need per day depends on your caloric needs. Your caloric need, in turn, depends on your body weight, age, and the amount of effort you do per day. The average caloric need of a healthy adult male is about 2000 calories. Since you need about 35% of your calories to come from fat, then in a 2000 calories diet, you need around 100 grams of fat per day.
Is dietary fat the reason behind obesity?
One of the simple assumptions is that since obesity is due to accumulated fat all over the body, then dietary fat is the main source of it, but in fact, most of the fat stored in the body is made within the body from different food elements.
Dietary fat is also hard to digest thanks to the large number of enzymes needed for that, and the absorbed amount is a fraction of what is consumed. On the other hand, refined sugar and carbohydrates share a larger portion in the amount of fat made by your body. In short, it is almost always the case that excess carbohydrates in our diet are to blame for the rise in obesity.
Food low in fat:
One of the advantages of low-fat food is that it is generally healthy and can offer you many health benefits. Some of the most commonly available low-fat food includes:
1) Green vegetables
Green vegetables are rich in vitamins, minerals, and fibers. Fiber helps lower your body’s cholesterol by being low in calories, and by helping reduce the absorption of sugars and carbohydrates from your food, helping decrease the level of your blood sugar. Lowered blood sugar level means that less carbohydrates are available to be converted to fat.
Fresh leafy vegetables can be put in salads or eaten as a part of a main meal. In addition, they can be ideal snacks. Green vegetables are also rich in vitamins including vitamins C, K, and B. Fibers also help your gut health by preventing constipation and helping regulate gut motion.