In this article, we reveal the amount of fat that the body requires per day. The recommended levels of fat intake are based on research articles and published nutritional guidelines, and each recommendation is cited with its corresponding source.
Daily Fat Requirement
Dietary guidelines from the World Health Organization and the Dietary Reference Intakes (DRIs) recommend that daily fat intake should constitute between 20% to 35% of total caloric consumption. To ensure adequate energy, essential fatty acids, and fat‑soluble vitamins—and to prevent atherogenic dyslipidemia (which can develop from low‑fat, high‑carbohydrate diets and increase the risk of coronary heart disease)—intake should never fall below 20%. Conversely, consuming more than 35% of total calories as fat has been discouraged because diets rich in fat often result in excessive calorie intake, leading to weight gain.
Research on Fat Consumption
Numerous studies have investigated which types of fats should be consumed for optimal health. The findings of these studies have been both consistent and sometimes conflicting. Previous research shows that opinions and hypotheses regarding fat consumption have changed several times over the years.
Which is Better: Animal Oil or Vegetable Oil?
Which is Better: Liquid Oil or Solid Oil?
Which is Better: Liquid Oil or Hydrogenated Oils?
Diet-Heart Hypothesis and Evolving Research
For decades, reducing the saturated fats found in animal-based oils (like butter and pure ghee) has been the cornerstone of recommendations to reduce the risk of cardiovascular diseases. This advice was primarily based on the classic diet‑heart hypothesis, which proposes that saturated fat and cholesterol play a key role in the development of atherosclerosis and coronary heart disease. However, since the inception of the diet‑heart hypothesis, numerous studies have identified various mechanisms that contribute to cardiovascular disease. Other factors that significantly influence disease progression include the intake of other fats and blood lipoproteins, high blood pressure, smoking, diabetes, and overweight/obesity. Clearly, saturated fat alone is not solely responsible for disease development; rather, dietary fats have complex and sometimes differing effects on various cardiovascular risk factors. While perspectives on the core principles of the diet‑heart hypothesis continue to evolve, the recommended daily fat intake has long‑term implications for nutritional policies and consumers’ perceptions of fat. For decades, the advice to consume low‑fat diets and the proliferation of low‑fat products have greatly impacted how consumers view fat.
Changes in Fat Consumption Patterns
Over the past three decades, both the total fat and saturated fat percentages of total energy in Western diets have steadily decreased, while omega‑6 intake has increased and omega‑3 intake has decreased. This shift has resulted in the omega‑6 to omega‑3 ratio increasing from 1:1 to as high as 20:1, a change that appears to be associated with rising rates of obesity and inflammation. The high prevalence of obesity poses a significant public health risk and imposes a heavy financial burden on developed societies, since obesity is a risk factor for many chronic diseases—including type 2 diabetes, cancer, high blood pressure, asthma, heart attacks, and strokes. Consequently, the ratio of omega‑6 to omega‑3—which is particularly high in vegetable oils—should be carefully managed and kept lower in the diet.
Considerations in Oil Consumption
Previous studies have completely rejected the consumption of solid hydrogenated oils due to their trans fatty acid content. Decisions regarding the use of animal oil like butter versus vegetable oils should be based on individual factors such as gender, age, weight, physical activity, and daily energy intake and expenditure. Rather than increasing vegetable oil consumption solely under the assumption that they contain less saturated fat, it is the omega‑6 to omega‑3 ratio that is of critical importance.
Sources :
- Fats and fatty acids in human nutrition. Report of an expert consultation. FAO Food Nutr Pap. 2010; 91:1–166.
- Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. 2002, Washington D.C: The National Academies Press.
- US Department of Health and Human Services; US Department of Agriculture. Health.gov, Scientific report of the 2015 dietary guidelines advisory committee. U.S. Department of Health and Human Services and U. S. Department of Agriculture; 2015.
- Eckel RH, et al. AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/ American Heart Association task force on practice guidelines. J Am Coll Cardiol. 2013;63(25 Pt B):2960–84.
- American Diabetes Association. Standards of medical care in diabetes–2015. Diabetes Care. 2015;38(Suppl 1):S1–93.
- Jensen MD, et al. AHA/ACC/TOS guideline for the management of overweight and obesity in adults: a report of the American College of Cardiology/American Heart Association task force on practice guidelines and the Obesity Society. J Am Coll Cardiol. 2014;63(25 Pt B):2985–3023.
“Compiled by the research and development team of Zarinkimia food industry”
