Excessive fat is a critical dietary concern, alongside protein and carbohydrates, and is necessary for proper bodily function. Essential fatty acids, which the body cannot produce on its own, play a vital role in overall health. However, consuming too much can lead to a range of health issues.
Registered dietitian Jessica Jones recommends a balanced macronutrient diet that includes fats, carbohydrates, and protein. She suggests incorporating nutrient-dense sources of dietary fat such as nuts, seeds, fatty fish, and avocado into meals. These fats provide energy and help the body absorb fat-soluble vitamins.
Even healthy fats can be harmful when consumed in excess. According to the Dietary Guidelines for Americans, adults should limit their total calories from fats and oils to 20 to 35% of their daily caloric intake, with saturated fats comprising no more than 10%.
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Reasons Why Your Cholesterol May Increase
Certain types of fats have been linked to increased blood cholesterol levels, which can lead to health problems. Registered dietitian Amy S. Margulies, RD, owner of The Rebellious RD, explains that saturated fats, such as those found in whole milk and red meat, should be consumed in moderation because they can raise LDL “bad” cholesterol. Trans fats, which are partially hydrogenated oils found in fried foods, pizza dough, crackers, and baked goods, can also increase low-density lipoprotein production. This type of cholesterol can accumulate on the walls of blood vessels, causing them to narrow and become rigid, which can affect blood flow to various parts of the body.
Weight Gain: How Eating Too Much Fat Can Contribute to Unwanted Pounds
Dietary fats can be calorie-dense, providing 9 calories per gram compared to 4 calories per gram for carbohydrates and protein. This can lead to excessive calorie intake and subsequent weight gain if consumed in excess, according to Mary Wirtz, a registered dietitian nutritionist. A 2020 study from China linked high-fat diets with increased body weight, body mass index, and a higher risk of overweight and obesity.
However, overeating carbohydrates, particularly processed ones with little or no fiber, can also contribute to obesity. The type of fat consumed, similar to the type of carbohydrate, plays a crucial role. Research published in the journal Obesity found that weight gain was more strongly associated with calories from animal fats, saturated, and trans fats than with total fat calories, with no significant link to higher intake of polyunsaturated and monounsaturated fats.
The Risk of Heart Disease May Increase with Certain Types of Fat Consumption
The consumption of saturated fats and its relationship to heart disease has long been debated, but the American Heart Association (AHA) continues to recommend limiting the intake of saturated fats from sources such as red meat, cheese, butter, tropical oils like palm and coconut oil, among others. Registered dietitian Amy S. Margulies explains, “It’s not that they’re an enemy to your body, but they can raise your bad LDL cholesterol. Often when someone eats too much saturated fat, it can lead to health problems, including a higher risk of heart disease.”
How Your Diet Can Increase Your Risk of Stroke
A stroke, often referred to as a “brain attack,” occurs when blood flow to the brain is obstructed. Your diet is one of the lifestyle factors that can influence your risk for having a stroke. The type and quantity of fats you consume can significantly affect this risk, according to a substantial study presented to the American Heart Association a few years ago.
In research published in the AHA journal Circulation, scientists analyzed data from the Nurses’ Health Study and the Health Professionals Follow-up Study, which included 73,867 women and 43,269 men from 1984-2016 and 1986-2016, respectively. The findings revealed that individuals with the highest intake of animal-derived fats (from non-dairy sources) had a 16% increased risk of stroke. Conversely, those who consumed more healthy fats from vegetables had a 12% lower risk compared to those with the least intake of vegetable fats.
Nonalcoholic Fatty Liver Disease: A Possible Outcome of Diet High in Fat
According to registered dietitian Katherine Gomez, RD, who is also a medical and nutrition reviewer for Psyche Mag, consuming excessive amounts of saturated fats can cause liver damage that can lead to the development of nonalcoholic fatty liver disease (NAFLD). This disease is similar to the liver inflammation and cirrhosis that can occur due to heavy alcohol consumption, but it can also occur in people who abstain from alcohol. A high-fat diet, which is common in the Standard American Diet, can cause liver damage by causing excess fat storage in the liver, leading to inflammation and possibly scarring, a condition known as nonalcoholic steatohepatitis.
Excess Consumption of Certain Foods may Increase Your Risk of Developing Diabetes
Type 2 diabetes can lead to serious health problems like blindness, limb amputation, and even death. Although sugary and high-carb processed foods are often associated with diabetes, a diet high in saturated fat can also increase the risk of developing this metabolic disorder, says registered dietitian Reda Elmardi, RD, CSCS, owner of The Gym Goat. Overeating fat can even cause abnormally high levels of blood sugar that are a hallmark of diabetes in the short term.
According to a study published in the journal Nutrients, a single day of high-fat overeating can cause insulin resistance, which impairs glucose metabolism in young and healthy adults. Insulin resistance is a component of “metabolic syndrome,” a group of health conditions (including overweight and high blood pressure) that significantly increase the risk of type 2 diabetes. This highlights the potential long-term damage of consuming fatty foods.
You may Experience Diarrhea
Eating a high-fat meal, especially if you’re not used to consuming a lot of fat, can cause digestive issues such as bloating, nausea, and diarrhea. This is something to be aware of if you indulge in a traditional barbecue feast, complete with brisket, ribs, collard greens with bacon, and cornbread. Registered dietitian Reda Elmardi warns that such meals can wreak havoc on your digestive system.
There is a Possibility That you May be at a Higher Risk for Certain Types of Cancer.
Dietitians suggest there may be a connection between excessive fat consumption and certain types of malignancies. The CDC indicates that being overweight or obese can heighten the risk of developing 13 different types of cancers. As noted earlier, a diet rich in fat and excess weight can contribute to long-lasting inflammation and insulin resistance, potentially raising the risk of developing these diseases. A study published in Trends in Cancer in 2021 found that a high-fat diet could stimulate the growth of specific intestinal stem cells, which may increase the likelihood of colorectal issues.
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You may Experience Cognitive Decline
According to registered dietitian Katherine Gomez, consuming excessive amounts of fat can increase the risk of developing chronic low-grade inflammation, which can lead to various health problems. This condition occurs when the immune system releases molecules and proteins that cause inflammation and can lead to cell death throughout the body. Studies have shown that consuming a diet high in saturated fatty acids can cause neuroinflammation or brain inflammation in rodents.
Studies on humans have also revealed the cognitive effects of brain inflammation caused by high-fat diets. A report published in the American Journal of Clinical Nutrition found that people who were put on a diet consisting of 75% of calories from fat for five days developed symptoms of depression and impaired attention and memory retrieval. Another study revealed that midlife obesity is a risk factor for cognitive decline, earlier onset of Alzheimer’s disease, and diets high in fat can lead to obesity and neuroinflammation.
Thus, it is evident that overeating fat can have negative health consequences, but the type of fat consumed plays a significant role, with saturated and trans fats leading to more complications than poly or monounsaturated fats.