FAT. Our society has created such negativity surrounding this word.

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I think people forget that fat is important, in fact critical to life.

Fat protects vital organs and insulates the body. Dietary fat supports cell growth and brain function. Fat can also be another energy source for the body.

Vitamins A, D, E, and K? All these vitamins are essential, yet they need fat to be absorbed into the body. Therefore, they’re referred to as fat soluble vitamins.

These are just a few of the many critical functions that fats have in the body. So why are they looked upon with such aversion?

Low fat diets used to be all the rage. Now we are seeing an uptick in high fat, low carbohydrate diets (like Keto). While fad diets will (sadly) continue to come and go in our diet culture ridden society, the most critical information for people to learn is not which of these diets works the best. It’s more important to learn the different kinds of fats and the ways they can impact the body.

Once this information is learned, everyone will be empowered to use this knowledge when making food choices.  Before we dive into the nitty gritty of all things fats: REMINDER. Content from this blog is not to be used in place of medical advice. Consult with your doctor and Registered Dietitian to find out what will work best for YOU.

There are different kinds of fats? Yes!

I don’t love using the terms “good” and “bad” to label things because it can lead to trouble with the relationship people have with their food.

Instead, I will say that there are better sources of fat than others. That doesn’t mean you cut out all food sources of fats that aren’t as good. However, tuning in to how your body feels and making sure you practice balanced eating can be a great way to have both sources in your diet without risking long term health problems.

So, let’s dive a little deeper, shall we?

Saturated and trans fats.

These are the not as good for you sources. Saturated and trans fats can raise LDL cholesterol levels and lower HDL cholesterol levels. Unfortunately, we want it the other way around. HDL cholesterol is helpful because in the blood, it binds to cholesterol and brings it to the liver to be expelled from the body. High levels of LDL cholesterol can lead to a buildup of plaque in the arteries and increase your risk of cardiovascular disease.

Monounsaturated and Polyunsaturated fats AKA unsaturated fats.

These are the better sources of fats because they can raise HDL and lower LDL. Consuming mostly unsaturated fats versus saturated fats is better for heart health.

That being said, moderation is still key! Why? If you focused primarily on unsaturated fats, why would someone need to practice moderation? Fats are more calorically dense than carbohydrates and proteins. Fats contain 9 calories per gram while carbohydrates and proteins contain 4 calories per gram. This makes it easier to consume more calories in less quantity of food.

How can I tell which foods have saturated fats and which have unsaturated fats?

The best way to find this information is by looking at the nutrition label! Underneath where is says Total Fats, it will usually break it down and tell you how many grams of the total fats come from saturated fats. Depending on the size of the label, it may even show you how many grams of unsaturated fat there is. A good rule of thumb is to remember, the total fat adds up the saturated, trans, and unsaturated. So, if you see saturated and trans-fat both say 0g. You can assume the grams of total fat listed come from mono or poly unsaturated fats.

Another way to think of it is if you’re dealing with a solid at room temperature like butter, shortening, or coconut oil, then it is a saturated fat. If you’re dealing with a liquid at room temperature like olive oil, vegetable oil, or avocado oil, then it is an unsaturated fat.

To sum it up a little easier…

Eat more of these:

-Avocado/Avocado oil                                               -Olive/Plant based oils

-Fish                                 -Nuts

-Seeds/Seed oils

Eat less of these:

-Coconut/ Coconut oil                                                -Fatty cuts of meat

-Dairy products                                                 -Butter/Shortening/Margarine

-Bacon or other processed meats                               -Baked goods like cakes and pastries

This about sums up the general information about fats that everyone should know! REMINDER. Content from this blog is not to be used in place of medical advice. Consult with your doctor and Registered Dietitian to find out what will work best for YOU. If you are looking for help from a Registered Dietitian in the Massachusetts or New Hampshire area, let’s chat! Click here to learn more about nutrition counseling: Nutrition Counseling – RD to Wellness (rdtowellnessnh.com)

Sources:

Types of Fat | The Nutrition Source | Harvard T.H. Chan School of Public Health

Dietary Fats | American Heart Association