Are you confused about which fats to eat? Proponents of the keto and carnivore diets may say any fat is fine, while organizations like the American Heart Association will urge you to avoid animal fat, saturated fats, and full-fat foods. Some say seeds oils are awful, while others say they have health benefits. So, who’s right about which fats are healthy vs unhealthy?
In the ever-evolving landscape of nutrition, fats are highly debated. For years, they were demonized as the primary culprits for weight gain and heart disease. However, emerging research from a functional health perspective sheds light on the crucial role that fats play in our overall well-being. Let’s delve into the differences between healthy and unhealthy fats, what to look for on nutrition labels, and how much fat our bodies truly need.
The Good, the Bad, and the Ugly: Types of Fats
HEALTHY FATS
Healthy fats include polyunsaturated and monounsaturated fats. These fats are vital for numerous bodily functions, including energy, hormone production, nutrient absorption, and maintaining cell integrity. Examples of healthy fats include:
- Avocado oil and olive oil: Rich in monounsaturated fats, these oils can support heart health and weight loss, and reduce inflammation.
- Coconut oil: While it contains saturated fats, these are medium-chain triglycerides that may have health benefits, including promoting energy and fat loss.
- Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds offer some of the only plant-based omega-3 sources, which are anti-inflammatory and essential for brain and mental health.
- Fatty fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, known for their heart-protective properties while offering a large dose of protein.
UNHEALTHY FATS
On the other hand, unhealthy fats are typically found in processed and refined foods. These include:
- Trans fats: Often found as partially hydrogenated oils used in baked goods and snacks and fried foods, trans fats increase bad cholesterol (LDL), lower good cholesterol (HDL), and have been linked with inflammation, cancer and disease.
- Saturated fats: While not all saturated fats are harmful, excessive consumption (particularly from processed food sources) is linked to an increased risk of heart disease and inflammation. Toxins are often stored in fat, and many of these fats may also come from animals fed with antibiotics, hormones, and poor quality feed that we may absorb as well. Examples include fatty cuts of beef, salami, chorizo, cheese, butter, lard.
- Vegetable Oils and Seed Oils: While fats like soybean, corn, canola, and sunflower oils contain healthy omega-6 fats, the ratio of omega-3 to omega-6 in our bodies is important, and most people get excess amounts of omega-6 and inaequate amounts of omega-3s. Plus, their processing involves bleaching, deodoraizing, and processing oils at high temperatures, which can damage the fats. They’re often found in highly processed, packaged foods and may break down when cooking with them at high heats at home. All of this can contribute to inflammation in the body, so it’s best to keep these as minimal as possible and replace them with healthy oils like avocado and extra virgin olive oil.
How to Identify Which Fats Are Healthy vs Unhealthy
When examining nutrition labels, understanding the type and amount of fats in a product is crucial. Here are key things to keep in mind:
- Total Fat Content: This should include all types of fats, both healthy and unhealthy. For most adults, a daily fat intake of 20-35% of total calories is generally recommended. For a 2,000-calorie diet, that translates to about 44-77 grams of fat per day.
- Types of Fat: Look for the breakdown of fats:
- Saturated Fat: Aim for less than 10% of your total daily calories—about 22 grams on a 2,000-calorie diet.
- Trans Fat: Ideally, avoid trans fats altogether. If present, they should be as low as possible. Avoid products that list “partially hydrogenated oils,” “monoglycerides” or “diglycerides” as these are often an indicator of harmful trans fats.
- Unsaturated Fats: Choose products that have higher levels of monounsaturated and polyunsaturated fats. These aren’t specifically notated on a nutrition facts label, but if you subtract saturated and trans fat from the total fat, that gives you the amount of unsaturated fat. Look for healthy fat sources like olive oil, coconut oil, avocado oil, or nut butters. Avoid canola oil, sunflower oil, grapeseed oil, vegetable oil, etc as much as possible.
Average Fat Needs
For a healthy lifestyle, the general recommendation is that fats should comprise 20-35% of your total caloric intake. It’s important to focus on the quality of fat rather than just the quantity. For instance:
- Active individuals or those following a ketogenic or higher-fat diet may need fat to make up a larger percentage of their daily intake (upwards of 70%).
- On the other hand, if you have specific health conditions (like cardiovascular disease), your healthcare provider might suggest reducing certain types of fat. A low fat diet would be anything below 20%.
Conclusion: Which Fats Are Healthy vs Unhealthy?
Understanding the difference between healthy and unhealthy fats empowers us to make better dietary choices. Fats are not the enemy; instead, they are vital nutrients that support overall health and well-being. By being mindful of what you consume and focusing on healthy fats, you can nourish your body effectively while enjoying a diverse range of foods. Always refer to nutrition labels and strive for balance in your diet to meet your personal health needs. Your body will thank you!
Make sure to download this Guide to Healthy Fats that includes the key points from this blog along with visual lists of healthy fats to choose, and unhealthy fats to reduce. Plus, find more health guides, resources and meal plans on our Resource Page!
