Reviewed by: Brian St. Pierre, MS, RD
Are there “good” and “bad” fats?
Just how much fat should a health-conscious person strive to eat?
In this article, we’ll discuss all things fat, including the effects of certain fats on your health and the role fats play in your body.
What is fat?
Fat is an essential macronutrient that plays a vital role in maintaining the normal functioning of the body.
Fat is a concentrated source of energy, containing more calories per gram than either carbohydrates or protein. (Fat contains 9 calories per gram, while carbohydrates and protein contain 4 calories per gram.) This energy supports your daily activities.
Fat also plays a key role in your body’s ability to absorb certain vitamins and minerals, ensuring you get the most out of the nutrients you take in.
fatty acid
All fats are made up of fatty acids.
These tiny structural units fall into three broad categories: saturated, polyunsaturated, and unitarily unsaturated. We discuss each of these in more detail below.
unsaturated fat
These fats are sometimes called “healthy fats” and are your allies in your pursuit of a healthier lifestyle.
monounsaturated fat Foods like avocados and olive oil are known for their heart-healthy benefits.
polyunsaturated fatA dynamic combination of omega-3 and omega-6 found in nuts, seeds and fish that help regulate inflammation and support brain health, promoting overall health.
Saturated fat
These fats are usually solid at room temperature and are found in animal products such as butter and fatty meats, as well as plant foods such as coconut and chocolate.
Although they are essential for certain body functions, it is wise to consume them in moderation. High consumption of saturated fat (more than 10% of daily calories) is associated with elevated cholesterol and an increased risk of certain diseases.
What are trans fats?
Trans fats are created when liquid oils are converted into solid fats through a manufacturing process called hydrogenation.
While trans fats can extend shelf life, they can also wreak havoc on your health. Trans fats increase bad cholesterol and increase the risk of heart disease. These are the only fats we can confidently say are “bad” for health and should be minimized or avoided.
Why are some fats considered healthy and some fats unhealthy?
Not all fats are created equal.
Let’s look at some of the subtle differences between unsaturated fats and saturated fats.
Benefits of unsaturated fats
Unsaturated fats, on the other hand, can actively promote your health.
Some of the ways these fats can help your body include:
- Monounsaturated fats and polyunsaturated fats may help lower bad cholesterol and raise good cholesterol, creating a harmonious balance that supports cardiovascular health.
- Unsaturated fats can calm inflammation in the body, reduce the risk of chronic disease and promote overall health.
- By providing stable, sustained energy and promoting feelings of satiety, whole foods rich in unsaturated fats can help maintain a healthy weight.
- Unsaturated fats help improve insulin sensitivity and reduce the risk of diabetes.
- Monounsaturated and polyunsaturated fats (especially omega-3s) are like brain foods, boosting cognitive function and stabilizing mood.
In other words, incorporating unsaturated fat sources (foods like avocados, nuts, seeds, and olive oil) into your diet can help make you healthier.
What to consider when it comes to saturated fat
Overall, unsaturated fats may provide more health benefits than saturated fats.
But that doesn’t mean saturated fat is inherently unhealthy.
excessive Saturated fat is known to raise levels of LDL cholesterol, often called “bad” cholesterol. This may become a risk factor for heart disease and compromise cardiovascular health.
Controlling your intake of saturated fat (often found in red meat, full-fat dairy, coconut, chocolate and certain processed foods) is a smart move for your long-term health. Most studies recommend limiting saturated fat to about 10% of daily calorie intake.
The role of fat in the diet
What impact does fat have on your overall health? What role does it play in your body?
let’s see.
Role #1: Cell Development
From infancy to maturity, your body’s cells rely on fatty acids for cell development.
Omega-3 and Omega-6 fatty acids are like the architects of cell membranes. They determine the structure and function of these cellular gatekeepers, influencing what goes in and out.
Omega-3s, found in fatty fish like salmon and flaxseed, help control inflammation. This helps prevent chronic disease and supports overall health.
Rich sources of Omega-6, such as vegetable oils and nuts, can coordinate pro-inflammatory responses when needed. That doesn’t mean they’re bad; These controlled inflammations play a vital role in healing and immune response.
Role #2: Holistic Health
The right fats, especially unsaturated fats, can help you fight some major health challenges.
Healthy fats help your heart. Emphasizing monounsaturated and polyunsaturated fats, consuming saturated fats in moderation, and avoiding trans fats can promote healthy cholesterol levels and reduce the risk of blockages that lead to heart attacks.
You can also minimize your risk of stroke by choosing fats. Unsaturated fats contribute to good blood flow and prevent blood clots.
Character #3: Nervous System
Think of your nervous system as a complex communications network and healthy fats as the high-speed data cables that keep it functioning seamlessly.
From the top of your head to your fingertips, fat ensures the smooth functioning of your brain and nervous system.
As a control center, your brain is a fat-rich organ, with nearly 60% of its structure made up of fat. (Omega-3 fatty acids are known for their brain-boosting properties: They enhance cognitive function, support memory, and even help with mood regulation.)
Myelin is the protective sheath covering nerve fibers and is primarily composed of fat. This insulation ensures that signals are transmitted accurately and efficiently throughout the nervous system.
Role #4: Hormone Health and Function
Hormones are messengers in the body that influence many key metabolic processes, including (but not limited to) weight regulation, digestive health, skin quality, ovulation and reproduction, sleep, and energy levels.
Since hormones are made from a combination of fat and cholesterol, it is important to include enough fat in your diet to support hormone production.
This is especially important for sex hormones like testosterone, estrogen, and progesterone. If your diet is too low in fat and cholesterol, these hormones may stop being produced in optimal amounts, and you may experience symptoms of hormonal deficiencies.
Role #5: Source of Micronutrients
Many minimally processed fat sources also provide large amounts of beneficial micronutrients and phytonutrients.
For example, avocados are a great source of fiber, magnesium, vitamin E, B-complex vitamins and folate. Nuts and seeds provide omega-3 fatty acids, fiber and other beneficial compounds.
Function #6: Vitamin Absorption
Fat not only provides important vitamins and minerals, but also promotes the absorption of fat-soluble vitamins A, D, E and K.
Vitamin A– Essential for vision, immune function and skin health – depends on how fat is metabolized and utilized in the body.
Vitamin DOften called the “sunshine vitamin,” it’s vital for bone health, immunity, and more. But sunlight alone isn’t enough, fat is the facilitator that helps your body absorb and use sunlight efficiently.
Vitamin EIs a powerful antioxidant that works in the presence of fat. It reduces oxidative stress and inflammation and protects cellular health.
Vitamin KEssential for blood clotting and bone health, fat is also good for it. They aid absorption, ensuring they’re available when your body needs them.
How to include more unsaturated fats in your diet
If you want to increase your intake of unsaturated fats to reap the benefits, making some strategic changes to your eating habits may help:
- Embrace monounsaturated fats: Foods like olive oil, avocados, nuts and seeds are top sources of monounsaturated fats. Drizzle extra-virgin olive oil on salads, add avocado slices to sandwiches, and sprinkle nuts or seeds on your morning yogurt for a delightful crunch.
- Avoid trans fats: To get the best balance of dietary fats, minimize processed foods that contain trans fats. These artificial fats can negatively impact your health, so read labels and choose whole, minimally processed fats.
- Find foods rich in omega-3s: Omega-3 fatty acids enhance brain function and fight excessive inflammation. Salmon (and other fatty fish), flax seeds, chia seeds, and walnuts are all rich sources. Aim to include them in your meals a few times a week.
- Moderate sources of saturated fat: While some saturated fats are necessary and even beneficial, it’s wise to limit your intake. Limit your consumption of red meat and butter, choosing lean meats and small to moderate amounts of butter.
- Sprinkle with spices and increase satiety: A drizzle of olive oil over your vegetables, a sprinkling of nuts on your oatmeal, or a sprinkling of nut butter on whole-grain toast can all enhance flavor and regulate appetite without exceeding your daily calorie needs.
We can support your fitness journey
If you’re wondering exactly where to start, or how much fat you should include in your diet, we’re here to help.
Creating a nutrition and fitness plan can be daunting, but you don’t have to do it alone. Our ultimate macro calculator can help you figure out the optimal ratios of all your macro nutrients (fat, carbs and protein) you need to achieve your goals.
Precision nutrition can help you develop habits that improve your physical and mental health, boost your immunity, help you manage stress, and achieve sustainable results.
The Ultimate Macro Calculator
