Fat (Dietary)

Dietary fat is a macronutrient that provides the most concentrated source of energy at 9 calories per gram. It is essential for absorbing fat-soluble vitamins (A, D, E, K), producing hormones, protecting organs, and maintaining cell membrane integrity.

Fats are categorized as unsaturated (monounsaturated and polyunsaturated, found in olive oil, nuts, avocados, and fish), saturated (found in animal products and coconut oil), and trans fats (artificial fats found in processed foods). Unsaturated fats are generally considered heart-healthy, while trans fats should be avoided entirely.

Most dietary guidelines recommend that fat comprise 20-35% of total daily calories, with emphasis on unsaturated sources. Despite decades of low-fat dietary advice, research now shows that the type of fat matters more than the total amount. Healthy fats are crucial for brain function, inflammation regulation, and overall health.