Fat is an essential part of our diet and can help promote good health, give our bodies energy and support cell growth. Certain bodily functions rely on the presence of fat. For example, some vitamins require fat in order to dissolve into our bloodstream and provide nutrients.

Not all fats are created equal.

Some fats are better for us than others, and knowing the difference can help us determine which fats to avoid and which to eat in moderation. Fats that are potentially harmful to our health include trans fat and saturated fat, and most of the foods that contain these fats are solid at room temperature. The "heart-healthy" fats include mono- and poly-unsaturated fat, which tend to be liquid at room temperature.

Fats enhance the flavors of foods and give our mouths that wonderful feel that is so satisfying!

But although healthier fats are an important part of our diet, remember that it’s still crucial to moderate our consumption of them because all fats are high in calories and can lead to weight gain.

Whenever possible, try to get virgin or extra virgin oil.
This means that no chemicals or extreme heat is used during the extraction process.
Note that processed oils have the highest caloric density of all foods!

Bad Fats

Trans fat: Should be avoided

Short for “trans fatty acids,” trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. Trans fat can raise LDL (bad) cholesterol, and can also suppress HDL (good) cholesterol levels. Doctors have also linked trans fats to an increased risk of inflammation in the body. This inflammation can cause harmful health effects that may include heart disease, diabetes, and stroke. Sources of trans fat include:

  • fried foods (French fries, doughnuts, deep-fried fast foods)
  • stick margarine made with hydrogenated oils
  • vegetable shortening
  • baked goods (cookies, cakes, pastries)
  • processed snack foods (crackers, microwave popcorn)

Saturated fat: Use in moderation

Most saturated fats are animal fats, and like trans fat, they can increase blood LDL (bad) cholesterol levels. They’re primarily found in high fat meats and dairy products. Saturated fat sources include:

  • fatty cuts of beef, pork, and lamb
  • dark chicken meat and poultry skin
  • high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
  • lard (the semi-soft, white fat located in the fattiest portions of a pig)
  • tropical oils (coconut oil, palm oil, cocoa butter)

Good Fats

Monounsaturated fat

Eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk for cardiovascular disease. These foods include:

  • nuts (almonds, cashews, peanuts, pecans)
  • vegetable oils (olive oil, peanut oil)
  • peanut butter and almond butter
  • avocado

Polyunsaturated fat

Polyunsaturated fats are “essential fats” since the body cannot make them and needs to get them from foods. The primary source is from plant-based foods and oils. Just like monounsaturated fat, polyunsaturated fat lowers cholesterol.

One group of polyunsaturated fats are the omega-3 fatty acids, which have the extra benefit of helping to lower blood pressure. Foods containing Omega-3 fatty acids include:

  • salmon, herring, sardines, trout
  • walnuts
  • flaxseed, chia seeds
  • canola oil

Omega-6 fatty acids are also a family of polyunsaturated fats, and are found in the following foods:

  • tofu
  • roasted soybeans and soy nut butter
  • walnuts
  • seeds (sunflower seeds, pumpkin seeds, sesame seeds)
  • vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)
  • soft margarine (liquid or tub)

Not all Saturated Fats are Equivalent

The saturated fat in our diet includes medium chain triglycerides (MCTs) and long chain triglycerides (LCTs). Sources of MCT include coconut oil (60+% MCT), palm oil (50+% MCT) and dairy fat (4%-8% MCT). Unlike LCTs which pass slowly through the digestive track and mostly end up as fat stores, MCTs go straight from the gut to the liver where they are used as a source of energy for immediate use by organs and muscles, or turned into ketones.

Conclusion: USDA fat intake recommendations

  • Avoid trans fat.
  • Limit saturated fat to less than 10% of calories per day.
  • Replace saturated fat with healthier monounsaturated and polyunsaturated fats.
  • From 10% to 30% of calories from total fat per day.

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