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How little is too little fat?

The USDA recommends getting up to 35 percent of your calories from fat. This means: up to 97 grams of fat per day in a 2,500-calorie diet. up to 66 grams of fat per day in a 2,000-calorie diet.

healthline.com - Fat Deficiency: 5 Signs of Too Little Fat in Your Diet - Healthline

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Share on Pinterest Marija Babic/EyeEm/Getty Images Dietary fat tends to have a bad reputation. Despite what you may have heard, eating fat doesn’t make you fat — as long as you eat it in moderation. In fact, fat is an essential part of a balanced diet. Your body needs dietary fat for many different biological processes. Not getting enough fat can make it harder for your body to function the way it should and can lead to health issues. In this article, we’ll look at five signs that you may not be getting enough fat — in particular, the healthy kind — from the foods you eat. We’ll also explore the role fat plays in your body and how to go about creating a balanced diet. Why do you need fat in your diet? Your body needs dietary fat for many biological processes. You wouldn’t be able to live a healthy life without it. Here are some of the essential roles dietary fat plays in your body: Helps you absorb vitamins. Vitamins A, D, E, and K are fat-soluble, meaning your body can absorb them only when you consume them along with fat. A lack of fat in your diet can cause deficiencies in these vitamins, which can lead to a variety of health issues. Vitamins A, D, E, and K are fat-soluble, meaning your body can absorb them only when you consume them along with fat. A lack of fat in your diet can cause deficiencies in these vitamins, which can lead to a variety of health issues. Supports cell growth. Fat provides structure to the outer membrane of every cell in your body. Fat provides structure to the outer membrane of every cell in your body. Supports brain and eye health. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help maintain the health of your brain, central nervous system, and retinas. Your body doesn’t make these fatty acids — you can only get them from your diet. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help maintain the health of your brain, central nervous system, and retinas. Your body doesn’t make these fatty acids — you can only get them from your diet. Wound healing. Essential fatty acids play a key role in wound healing and blood clotting.

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Essential fatty acids play a key role in wound healing and blood clotting. Hormone production. Your body needs dietary fat in order to make specific hormones, including the sex hormones testosterone and estrogen. Your body needs dietary fat in order to make specific hormones, including the sex hormones testosterone and estrogen. Source of energy. Each gram of fat you consume provides you with about 9 calories of energy. For comparison, each gram of carbohydrate or protein yields only 4 calories of energy. Types of dietary fat Dietary fats can be divided into four categories: trans fats, saturated fats, monounsaturated fats, and polyunsaturated fats. Trans fats Trans fats, which are found primarily in partially hydrogenated oils, are the least healthy type of fat for your body. Hydrogenated oils are often used to improve the taste and shelf life of processed foods. Your body doesn’t need trans fats. Eating a lot of this type of fat can raise your risk of heart disease, stroke, and type 2 diabetes. Trans fats may be found in: processed foods (such as microwave popcorn, frozen pizzas, and crackers)

baked goods (such as store-bought pie crusts, cakes, and cookies)

fried foods (such as doughnuts and french fries)

margarine and vegetable shortening To find out if a food product contains trans fats, you can read the ingredient list on the package. If partially hydrogenated oil is listed as an ingredient, it’s best to avoid the product. Saturated fats Saturated fats are found mostly in animal products such as meat, eggs, and dairy products. These fats tend to be solid at room temperature. The USDA recommends getting less than 10 percent of your daily calories from saturated fats. Current research suggests that replacing saturated fat with unsaturated fat is associated with a lower risk of heart disease. Monounsaturated fats According to the American Heart Association , monounsaturated fats can help reduce the LDL (“bad”) cholesterol in your blood. This can reduce your risk of heart disease and stroke. Unlike saturated fats, monounsaturated fats are liquid at room temperature. Foods that are a good source of this type of fat include: plant-based oils (such as olive oil, canola oil, sesame oil, and safflower oil)

nuts (such as almonds, peanuts, walnuts, and cashews)

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nut butters (such as peanut butter and almond butter)

avocados Polyunsaturated fats Your body can’t make polyunsaturated fats — that’s why you need to get them from the food you eat. These fats are also known as “essential fats.” Omega-3 fatty acids are a specific type of polyunsaturated fat that can help reduce your risk of heart disease, protect you against irregular heart rate, and help lower your blood pressure. You can find omega-3 fatty acids in the following foods: fatty fish (such as salmon, mackerel, herring, and sardines)

oysters

flax seeds

chia seeds

walnuts To help maintain good health, most of the fats you eat should be monounsaturated or polyunsaturated. Tips for creating a more balanced diet The USDA recommends getting up to 35 percent of your calories from fat. This means: up to 97 grams of fat per day in a 2,500-calorie diet

up to 66 grams of fat per day in a 2,000-calorie diet

around 50 grams of fat per day in a 1,500-calorie diet But not all fats are created equal. It’s best to avoid eating foods that contain trans fats whenever possible. It’s fine to include some saturated fats — such as eggs, meat, or dairy — in your diet. But try to get most of your fat intake from monounsaturated and polyunsaturated sources such as: olives and olive oil

nuts and seeds

fatty fish and fish oil

avocado

healthline.com - Fat Deficiency: 5 Signs of Too Little Fat in Your Diet - Healthline

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