Fats Made Simple: Why They’re Essential for Your Health
As a functional medicine nutritionist helping women with chronic illness and thyroid issues, I’m here to break down the science of fats in a way that’s easy to understand. Fats aren’t just about flavor—they’re vital for energy, hormone balance, and overall wellness. Let’s explore what fats are, how they work in your body, and how to choose the best ones for your health.
What Are Fats?
Fats, also called lipids, are waxy or oily substances in food and your body. The most common type is triglycerides, which are made of a glycerol (a small molecule) and three fatty acids (long chains). Think of triglycerides like a bundle of energy stored in foods like butter or olive oil and in your body.
Fats can be solid (like butter) or liquid (like olive oil) at room temperature. This depends on the type of fatty acids they contain.
Understanding Fatty Acids: The Building Blocks of Fats
Fatty acids are chains of carbon atoms with a special group at one end (called a carboxyl group) and a different group at the other (called the omega end). They differ in two ways:
Length:
Short-chain (2-4 carbons): Found in some dairy.
Medium-chain (6-12 carbons): Like in coconut oil.
Long-chain (14-26 carbons): Common in most fats, like olive oil or fish.
Saturation: This is about how many hydrogen atoms the chain holds.
Saturated fats: Full of hydrogen, no gaps (double bonds). They’re straight, pack tightly, and are solid at room temperature (e.g., butter).
Monounsaturated fats: One gap (double bond), creating a bend. They’re liquid or soft (e.g., olive oil).
Polyunsaturated fats: Two or more gaps, more bends, very liquid (e.g., fish oil).
The shape matters! Saturated fats are sturdy and stable, great for cooking. Monounsaturated and polyunsaturated fats are less stable, better for low-heat or no-cook uses.
Types of Fats in Food
No food is purely one type of fat—it’s always a mix. For example:
Lard: Often called a saturated fat, but it’s actually 47% monounsaturated and 41% saturated.
Butter: Mostly saturated, but softens at room temperature because of some unsaturated fats.
Good sources include:
Saturated fats: Butter, ghee, coconut oil, or fats from grass-fed animals (great for high-heat cooking).
Monounsaturated fats: Olive oil, avocados, almonds (use for low-heat cooking or dressings).
Polyunsaturated fats: Fatty fish (salmon, sardines), walnuts, chia seeds (don’t cook; store in the fridge).
Avoid industrial oils like canola, soybean, or margarine. These are heavily processed, often oxidized, and linked to health issues like heart disease or diabetes.
Why Your Body Needs Fats
Fats do so much more than provide energy. Here’s why they’re essential, especially for women with chronic illness or thyroid issues:
Energy: Fats are like slow-burning logs in a fire, providing steady energy for long activities or between meals, unlike quick-burning carbs.
Vitamin Absorption: Fats help your body absorb vitamins A, D, E, and K, found in foods like butter or nuts.
Cell Health: Fats, especially phospholipids, form the flexible walls of your cells. Too many polyunsaturated fats make cells too loose; too many saturated fats make them too stiff. A balance keeps cells healthy.
Hormones: Fats are needed to make hormones like estrogen and progesterone, crucial for thyroid health and overall balance.
Satiety: Fats make you feel full longer by slowing digestion and signaling your brain to stop eating.
Organ Protection: Fats cushion and protect your organs.
Flavor: Fats make food taste amazing, from a drizzle of olive oil to a creamy avocado.
Omega-3s and Omega-6s: The Essential Fats
Two polyunsaturated fats are essential because your body can’t make them:
Omega-3s (e.g., ALA, EPA, DHA): Found in salmon, chia seeds, or grass-fed beef. They reduce inflammation and support brain and heart health.
Omega-6s (e.g., LA): Found in nuts, seeds, or organic peanut butter. They’re needed but can promote inflammation if overconsumed.
The ideal omega-6 to omega-3 ratio is 1:1 to 4:1, but many Western diets hit 15:1 or higher due to processed oils. This imbalance fuels inflammation, linked to chronic diseases. To balance:
Eat more omega-3s: Try salmon, walnuts, or flaxseeds.
Cut omega-6s from processed oils: Swap canola oil for olive oil and check labels on snacks.
Omega-3s (like EPA/DHA from fish) are more effective than plant-based ALA, which converts poorly to EPA/DHA. For thyroid health, omega-3s reduce inflammation and support hormone function.
Fats and Inflammation
Omega-3s and omega-6s turn into prostaglandins, hormone-like molecules that control inflammation:
Omega-6s can make pro-inflammatory prostaglandins (PGE2), which help fight injury but cause issues if overproduced.
Omega-3s make anti-inflammatory prostaglandins (PGE3), calming inflammation.
A balanced diet with more omega-3s shifts your body toward less inflammation, vital for managing chronic illness.
Cholesterol: Not the Villain
Cholesterol, a waxy lipid, has a bad rap but is crucial:
Your body makes 70-80% of it (mostly in the liver).
It’s used to make vitamin D, hormones (like estrogen), and bile (to digest fats).
It strengthens cell membranes and supports brain health (25% of your cholesterol is in your brain!).
Eating cholesterol-rich foods (like eggs) doesn’t always raise blood cholesterol—your body adjusts production. For thyroid health, cholesterol supports hormone production, boosting energy and balance.
Nutrition Tip
Incorporate a variety of fats daily. Drizzle olive oil on salads, cook eggs in ghee, or snack on walnuts. Avoid processed oils and prioritize whole foods like avocados or salmon. For thyroid support, focus on omega-3s to reduce inflammation.
A Balanced Approach
Fats are a powerhouse nutrient, working with proteins and carbs to fuel your body. For women with chronic illness or thyroid issues, a diet rich in high-quality fats can improve energy, hormone balance, and overall health. Next, we’ll explore micronutrients and personalized nutrition!
Want to optimize your diet? Contact me for functional medicine guidance tailored to your wellness journey.
