Fats
What are Fats?
Fats are used for energy by the body. They provide an ample amount of calories, are easily stored, and available whenever the body needs energy. [1]
Fats also assist in absorbing vitamins A, D, E, and K, insulate the body and protect vital organs, maintain cell membranes, and help make hormones, and bile. [1]
Fats and protein help keep us full and satiated! Add them to your child’s meal or snack if they are getting hungry quickly after eating. See our recommended fat sources in the list below!
Interesting fact: your child’s bowel movements should sink! If your they float, it might mean they can’t digest fat well or they consumed too much fat at once! If this is a chronic issue, you could consider digestive enzymes or digestive bitters to help your child’s digestion.
Omega-3 fatty acids are the fat that gets the most attention and research in autism as it has additional health benefits that has shown to improve brain function, focus, and behaviors. Many people supplement with fish oil as it is a highly concentrated source of omega-3 fats.
Food Sources of Fats
Cashews
Hazelnuts
Pecans
Pistachios
Walnuts
Other Food Sources
Best oil to cook with: avocado oil (has a very high smoke point!)
Best oils to use room-temp/cold: olive oil, flaxseed oil
Best oil to supplement with: fish oil
Types of Fats
Saturated Fats are solid at room temperature
According to the Dietary Guidelines, consume less than 10% of calories from saturated fats and replace them with monounsaturated and polyunsaturated fats. [3]
Unsaturated Fats are liquid at room temperature. There are two types of unsaturated fats:
Monounsaturated fats include oleic acid.
Polyunsaturated fats include the essential fatty acids, linoleic acid and alpha-linolenic acid.
Essential fatty acids must be provided in the diet; they cannot be made in the body
Examples include omega-3s, omega-6s, and omega-9s.
Trans Fats
According to the Dietary Guidelines, keep trans fats as low as possible. [3]
Trans fats are only present in animal products. There are no trans fats in any plant-based product.
Cholesterol
Cholesterol should be taken into consideration when consuming fatty foods. It only occurs in animal products.
High-density lipoproteins (HDL) = “good” cholesterol
Transport cholesterol from the cells to the liver to make bile (used in digestion) and other components or breaks down cholesterol and excretes it [1]
HDLs help protect against heart disease.
Made up of 50% protein
Low-density lipoproteins (LDL) = “bad” cholesterol
Transports fats into cells; deposit cholesterol in the arterial walls, which can lead to heart disease [1]
Made up of 50% cholesterol
Recommended Intake
These recommendations are based on the Dietary Reference Intakes (DRI), a general term for a set of reference values used to plan and assess the nutrient intakes of healthy individuals. [5]
Males & Females
o-6 months: 31 grams/day
7-12 months: 30 g/d
1-3 years: 30-40% of total calories
4-18 years: 25-35% of total calories
19+ years: 20-35% of total calories
Under-Consumption of Fats
Low-fat diets can increase hunger, decrease activity levels, and slow the metabolic rate. [6]
A deficiency in EPA + DHA can lead to decreased growth, higher risk of infection, and poor wound healing.
Children who are picky eaters, especially if they eat a high carbohydrate diet, are at risk for eating too little fat.
Over-Consumption of Fats
Since fats contain 9 calories/gram, higher than both carbohydrates and protein (4 calories/gram), the over-consumption of fat could lead to calorie excess and higher risk for overweight/obesity or other chronic diseases like cancer and cardiovascular disease.
Multiple studies have shown that fats can promote overeating. The reasons for overconsumption include high energy density, as well as strong and savory tastes of high fat foods. [2]
Children who are picky eaters, specifically who eat fats that are high in saturated fat, are at risk for overconsuming fats.
Supplements
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
Fats & Autism in the Research
Polyunsaturated Fats (PUFAs)
It has been observed in patients with autism that they have lower levels of polyunsaturated fats in the blood compared to those who do not have autism. [7-8]
The metabolism of PUFAs in some patients with autism could be abnormal, which can lead to inflammation, oxidative stress, and poor formation of neurotransmitters like dopamine and serotonin. This can lead to damage of the neurons which can cause progression of autism. [7]
One study found that a combination supplement of vitamin D and omega-3 polyunsaturated fatty acids reduced irritability in children with autism. [9]
Some studies have shown that omega-3 supplementation in children with autism has resulted in improvement in sleep, cognitive ability, motor skills, concentration, eye contact, social skills, and reductions in irritability, aggression, and hyperactivity. [4]
For more information and research, see the Omega-3s note
EPA + DHA
EPA and DHA are important for brain development and function and have been recommended for the treatment of ADHD and autism. [8]
Studies have also shown that children with autism have lower levels of DHA and EPA, and that supplementation of the two could be beneficial for children with autism. [7]
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[1] Blake JS, Munoz K, Volpe S. Nutrition: From Science to You. 3rd ed. Pearson; 2016.
[2] Erlanson-Albertsson C. Fat-Rich Food Palatability and Appetite Regulation. In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. CRC Press/Taylor & Francis; 2010. Chapter 14.
[3] U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th ed. 2015.
[4] Ooi YP, Weng SJ, Jang LY, et al. Omega-3 fatty acids in the management of autism spectrum disorders: findings from an open-label pilot study in Singapore. Eur J Clin Nutr. 2015;69(8):969-71.
[5 ] Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). This report may be accessed via www.nap.edu.
[6] Ludwig DS. Lowering the Bar on the Low-Fat Diet. JAMA. 2016;316(20):2087–2088.
[7] Das UN. Autism as a disorder of deficiency of brain-derived neurotrophic factor and altered metabolism of polyunsaturated fatty acids. Nutrition. 2013;29(10):1175-85.
[8] Agostoni C, Nobile M, Ciappolino V, et al. The Role of Omega-3 Fatty Acids in Developmental Psychopathology: A Systematic Review on Early Psychosis, Autism, and ADHD. Int J Mol Sci. 2017;18(12)
[9] Mazahery H, Conlon CA, Beck KL, et al. A randomised controlled trial of vitamin D and omega-3 long chain polyunsaturated fatty acids in the treatment of irritability and hyperactivity among children with autism spectrum disorder. J Steroid Biochem Mol Biol. 2019;187:9-16.
