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| Photo by Priyanka Singh on Unsplash |
People often think fat is bad; however, not all are. Our bodies actually need fats to function properly. Nevertheless, there are healthier fats than others. In general, we should limit trans and saturated fats in our diets. On the other hand, mono and polyunsaturated fats as well as omega-3 and omega-6 fatty acids are better fats.
HelpGuide explains that fat is an essential nutrient just like protein and carbohydrates. It is needed for energy, absorption, and to protect organ health. Excess consumption of trans fats and saturated fats can contribute to weight gain, clogged arteries, and increased disease risk. Unsaturated fats and omega-3s have the opposite effect.
Bad Fats
Most of the trans fats people consume are likely artificial trans fat from processed foods. Artificial trans fat promotes inflammation and can increase the risk for chronic conditions. It is not considered safe to consume, so eliminate it from your diet. Artificial trans fat is in commercially baked goods, packaged chips and snacks, fried foods, stick margarine, and vegetable shortening. Be sure to read product labels to see if it contains trans fat.
Saturated fat isn’t as harmful, but can raise bad LDL cholesterol, so limit it. Sources of this type of fat include meat, whole-fat dairy, butter, coconut oil, and palm oil.
Good Fats
Monounsaturated fats and polyunsaturated fats are known as “good fats” because they can help lower risk of heart diseases, lower bad LDL cholesterol levels, increase good HDL cholesterol, prevent atherosclerosis, lower blood pressure, and more.
Examples of monounsaturated and polyunsaturated fats include:
Olive oil
Canola oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts
Seeds
Fatty fish like salmon
Soybean and safflower oil
Soymilk
Tofu
Omega-3s are a type of polyunsaturated fat that is found in various fish, algae, aggs, flaxseeds, chia seeds, soybean oil, walnuts, edamame, beans, kale, spinach, and more. They may help reduce mood disorders, protect against memory loss, reduce the risk of heart diseases, reduce pain associated with inflammation, and combat fatigue. According to Barbara Gordon, RDN, LD, omega 3 fats also promote normal functions of the brain and nervous system, lowers cholesterol levels, supports heart health, and protects against dry eye disease.
Omega-6s are another type of polyunsaturated fat. It could help reduce insulin resistance and inflammation. It is found in corn, sunflower, safflower, and soybean oils. Cold-pressed, extra virgin olive oil is one of the best kinds of oils you can use out there. It isn’t as processed as others and contains beneficial phytochemicals like hydroxytyrosol.
As mentioned, monounsaturated fats increase good HDL cholesterol. These include nuts, oils, avocado, and peanut butter. Avocado is especially high in the monounsaturated fatty acid called oleic acid that can help prevent cancer and inflammation. Avocado oil has been shown to protect against heart disease and diabetes. Avocados are also a good source of fiber and can benefit eye health.
Takeaways
Fat has come to have a negative connotation. When we think of fat, we may think of weight gain. However, not all fats cause weight gain. In actuality, fat is essential for many bodily functions and to maintain good health. However, some fats are better than others. Fats that are good for us include monounsaturated fats and polyunsaturated fats like omega 3s and omega 6s. Trans fats and saturated fats aren’t so healthy for us. Saturated fats are okay in moderation, just don’t consume too much. Try replacing unhealthy fats with foods like vegetable oils, fish, avocado, olives, nuts, and seeds.