Good Fats, Bad Fats: A Simple Guide to Healthy Eating
Fats are crucial for health, but not all fats are created equal.
Table of contents:
Good Fats? – Monounsaturated Fats (MUFAs) and Polyunsaturated Fats (PUFAs):
- Found in avocados, nuts, seeds, olive oils and fish
- Play the heroes in our diet, linked to supporting heart health, reducing inflammation and supporting overall health
Bad Fats – Trans Fats and Saturated Fats:
- Found in ultra-processed foods, fried foods, frozen pizzas, many baked goods, butter, cream and other full fat dairy products, certain oils like palm oil and coconut oil, processed meats as well as red meats and lard
- Play the villains in our diet which can lead to an increase in bad cholesterol levels, inflammation, and have been linked to an increased risk of heart disease
The Basics of Fats (1)
Fats are an essential macronutrient in our diet, serving a variety of important functions in the human body. They provide a concentrated source of energy, help with the absorption of fat-soluble vitamins, and play crucial roles in cell membrane structure and hormone production.
The building blocks of fats:
Imagine fats as tiny LEGO structures. The base of these structures is called glycerol, and attached to it are three “fatty acid” blocks.
These fatty acid blocks come in different shapes and sizes, which gives fats their unique properties. Some are straight and solid, while others are bendy and liquid at room temperature.
Saturated fatty acids (SFAs):
SFAs have no double bonds, which means they’re like straight, rigid blocks that stack neatly together. This makes them solid at room temperature, like butter or coconut oil.
They’re also more stable and less likely to go rancid, but their rigidness can stiffen and harden cell membranes. This change in membrane fluidity can affect cellular function and the ability of nutrients and waste products to pass in and out of cells.
Unsaturated fatty acids:
Unsaturated fatty acids have one or more double bonds, which create kinks in their structure. Monounsaturated fatty acids (MUFAs) have one kink, while polyunsaturated fatty acids (PUFAs) have multiple kinks.
These kinks make them liquid at room temperature, like olive oil or fish oil. However, their double bonds also make them more vulnerable to oxidation, which is like rust for fats and make them unhealthier for our bodies over time.
Trans fats:
Trans fats are created when unsaturated fats undergo a process called partial hydrogenation, which rearranges their double bonds and makes them behave more like saturated fats. By altering the types of molecules that cells produce, trans fats can lead to an increased inflammatory response and also increase the levels of LDL (low-density lipoprotein) cholesterol, known as “bad” cholesterol, and decrease the levels of HDL (high-density lipoprotein) cholesterol, known as “good” cholesterol.
Trans fats are more susceptible to an oxidation process, which creates harmful free radicals. These free radicals can damage cells, proteins, and DNA by stealing electrons through a process called oxidative stress. This damage can contribue to aging and various diseases, including cancer and heart disease.
Good Fats (Unsaturated Fats) Have Health Benefits (2):
1. Improve cholesterol profiles – Monounsaturated and polyunsaturated fats can help lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. Maintaining healthy cholesterol levels is crucial for cardiovascular health.
2. Reduce inflammation – Unsaturated fats have anti-inflammatory properties, which can help prevent chronic diseases like heart disease, cancer, and rheumatoid arthritis. Chronic inflammation is a risk factor for many health conditions.
3. Provide essential nutrients – Polyunsaturated omega-3 and omega-6 fatty acids are essential for various bodily functions, including brain development, skin and hair health, and blood clotting. They must be obtained from dietary sources.
4. Lower disease risk – Replacing saturated and trans fats with unsaturated fats can reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. Clinical studies have shown that substituting bad fats with good unsaturated fats can lower the risk of heart disease.
5. Support biological processes – Polyunsaturated fats are used to build cell membranes and cover nerves, facilitating muscle movement, blood clotting, and nutrient transport throughout the body.
Sources of Good Fats (5):
- Avocados: These fruits are about 80% fat by calories, primarily healthy monounsaturated fats. They’re also packed with fiber, potassium, and antioxidants.
- Cheese: Despite its reputation, cheese is a great source of protein, calcium, vitamin B12, and other nutrients. The fats in cheese don’t appear to increase heart disease risk compared to low-fat dairy.
- Dark chocolate: With at least 70% cocoa, dark chocolate is high in healthy fats and antioxidants like resveratrol. It also provides fiber, iron, and magnesium.
- Whole eggs: Though high in cholesterol, whole eggs don’t negatively impact blood cholesterol levels for most people. The yolks are nutrient-dense, providing choline for brain health.
- Fatty fish: Fish like salmon, mackerel, and sardines are loaded with heart-healthy omega-3 fatty acids, high-quality protein, and various vitamins and minerals.
- Nuts: Nuts like almonds, cashews, and walnuts are high in healthy fats, fiber, plant-based protein, vitamin E, and magnesium. Nut consumption is linked to lower obesity and heart disease risk.
- Chia seeds: Though tiny, chia seeds are packed with healthy alpha-linolenic acid (ALA) omega-3 fats, fiber, and nutrients. They may help lower blood pressure.
- Extra virgin olive oil: A staple of the Mediterranean diet, olive oil is high in anti-inflammatory oleic acid and linked to improved heart and metabolic health.
- Full-fat yogurt: In addition to containing beneficial dairy fats, full-fat yogurt provides probiotics that aid digestive health, weight management, and heart health.
Healthier Food Choices for Better Health (6)
While some fats are necessary for health, it’s important to make smart choices and limit intake of unhealthy saturated and trans fats. By being a label-savvy consumer and making simple swaps, you can cut back on bad fats and incorporate more of the good unsaturated fats into your diet.
- Read nutrition labels carefully and avoid anything with “partially hydrogenated” oils or high amounts of saturated fat
- Opt for baked, grilled, steamed, or broiled foods instead of fried foods
- Use healthy oils like olive oil or avocado oil for cooking instead of butter, lard, or shortening
- Choose lean cuts of meat and remove visible fat before cooking
- Snack on nuts, seeds, or fresh fruits instead of chips, crackers, or other processed snacks
- Replace full-fat dairy products with low-fat or non-fat versions
- Limit intake of baked goods, fast food, and fried restaurant foods
- Incorporate more plant-based fats like avocados, olives, and nut butters into meals
- Go for herbs, spices, and healthy sauces instead of relying on butter or cream-based sauces
- Stay hydrated and eat more fiber-rich foods to feel fuller for longer on less fat
The Egg Salad One
The Egg Salad One provides a dose of healthy unsaturated fats from avocado and nuts along with protein from the hard-boiled eggs.
The Loaded Avocado Toast
This healthy snack is packed with monounsaturated fats from avocado and unsaturated fats from olive oil in the dressing, making it a wise choice.
Raw Almonds/Cashews Pack
These goodies deliver a punch of good unsaturated and monounsaturated fats along with plant-based protein, fiber, and nutrients – a far healthier snack than chips or other processed foods high in bad fats.
The Chocolate One
Smart fat choices shine in The Chocolate One with chocolate being high in antioxidants and also providing good levels of fiber, iron, and magnesium.
Add in: Chia seeds
Adding in Chia seeds boosts the healthy unsaturated omega-3 fat content while providing fiber to help you feel fuller on less unhealthy fats.
Sources:
- (1) Eufic: Functions, Classification And Characteristics Of Fats
- (2) University of California: Good Fats, Bad Fats
- (3) Mayo Clinic: Heart attack
- (4) CDC: Heart Disease
- (5) Healthline: 9 High-Fat Foods That Offer Great Health Benefits
- (6) Mayo Clinic: Nutrition and Healthy Eating
Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.
If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.