Fats: Good vs. Bad
Understanding the difference between good fats and bad fats—and knowing how to tell them apart—helps you live a healthy lifestyle without having to completely cut out foods that contain fat.
When it comes to nutrition and diet, fats are immediately singled out for criticism. However, this demonization is only partially justified because fats should be divided into distinct categories: good fats and bad fats. The former are actually beneficial to the body and can be consumed as nutrients, while the latter are harmful and, over time, lead to a range of risks, the most dangerous of which include diseases such as diabetes, cancer, obesity, and various cardiovascular conditions.
Why do we need fats?
They are the most calorie-dense (and therefore energy-dense) nutrients in our diet, providing 9 calories per gram.
- Transport of fat-soluble vitamins A, D, E, and K.
- Provide structural support to the body by being present in cell and brain membranes.
- They are involved in biological processes related to skeletal muscle growth and development.
Of course, healthy fats should be chosen, and their consumption should be limited to what is necessary.
What are bad fats?
Two types of fats—saturated and trans fats—have been identified as potentially harmful to human health; many foods containing these fats are solid at room temperature, including butter, margarine, beef and pork fat, coconut oil, and palm oil.
Trans fats should be avoided altogether, while saturated fats should be consumed in moderation.
Trans fats: These are found in hydrogenated vegetable oils; they are the worst kind and are commonly found in fried foods (e.g., French fries, fast food).
Healthy fats: These are divided into monounsaturated and polyunsaturated fats. They are considered healthy and harmless, and are recommended as part of a healthy diet; when consumed in moderation, they provide benefits to the body.
Examples of monounsaturated and polyunsaturated fats include olive oil, flaxseed oil, almonds, walnuts, cashews, and avocados; and then there are salmon, mackerel, and herring, which are rich in omega-3 fatty acids and particularly beneficial for heart health.