The Good, the Bad, and the In-Between of Dietary Fats

Carbohydrates and dietary fats are hotly debated and polarizing subjects in the diet world. Some people think that in order to lose weight you should cut carbs and increase fat (keto) and some think you should cut fat and up the carbs (HCLF).

If you are familiar with the TeleHealthNP blog, then you can probably guess what we would suggest— balance. Despite what you might think, dietary fat plays an important role in our health and should be part of a healthy diet.

That being said, dietary fat comes in many different forms, and some of them are objectively better than others. Let’s dive into the world of dietary fat and discover how to tell the difference between the good, the bad, and the in-between.

In Defense of Dietary Fat

Fat is one of the three main macronutrients that make up our diets in addition to carbohydrates and protein. For a full breakdown on macronutrients, check out this past blog post.

Dietary fat serves a few important functions within our bodies that keep us healthy. First, fat is the most concentrated form of energy that we consume having almost twice the amount of calories per gram than the other two macronutrients. In addition to providing energy, fats help our bodies absorb fat-soluble vitamins including vitamins A, D, and E.

Fat provides the building blocks to build cell membranes, is an essential component used in blood clotting in case of injury, and reduces inflammation in the body. Finally, fat makes food more flavorful and is slow to digest, helping us to feel more satiated and stay fuller longer.

Like we suggested before, some fats are definitely healthier than others, and some should be avoided entirely. Fats can be broken down into three categories: trans, saturated, and unsaturated.

Unsaturated fats should make up the majority of the dietary fats in your diet, saturated fats can be enjoyed in moderation, and trans fats should be avoided. Let’s break down exactly what each of these fats are and how you can tell the difference.

The Bad

Saturated fats and trans fats both get lumped into the “bad” fats category, but this doesn’t tell the full story. In general, both saturated and trans fats tend to be solid at room temperature and examples of them can include butter, bacon grease, shortening, and coconut oil.

While a moderate amount of saturated fats are okay, too much lead to high cholesterol and increased risk of cardiovascular disease.

trans fats

To put it plainly, trans fat deserve the bad rap they have. They don’t occur naturally but are rather a byproduct of hydrogenation that is used to prevent healthy oils from going rancid.

Eating trans fats increases bad cholesterol (LDL) and decreases good cholesterol (HDL). They lead to inflammation, heart disease, and type 2 diabetes. Trans fats are so bad for you that they have actually been banned in the U.S.

It goes without saying that you should avoid trans fats entirely, and their impact on the body might be responsible for the universal aversion to dietary fat.

saturated fat

Saturated fats are named because of their molecular structure. They are made up of a chain of carbon atoms that hydrogen atoms attach to. They are referred to as “saturated” because the carbon chains hold as many hydrogen atoms as can fit.

Examples of saturated fats include the fats from red meat, whole milk dairy, cheese, coconut oil, and are often included in commercial baked goods in the form of shortening.

Although we have listed saturated fat under the “bad fats” category, saturated fats can and should be part of a healthy and balanced diet! You can enjoy these foods in moderation, but they should not make up the majority of your diet or even your dietary fat intake.

Too much saturated fat can lead to high cholesterol, especially LDL cholesterol, blocked arteries, and poor cardiovascular health. Research suggests that less than 10% of your daily calories should come from saturated fat.

The Good

When people refer to “good fats”, they are probably referring to unsaturated fats. If saturated fats refer to those whose carbon chains are loaded with hydrogen atoms, then we can infer that unsaturated fats have fewer hydrogen atoms.

This makes the fats liquid at room temperature, for example, olive oil. While saturated fats mainly come from animal products, unsaturated fats mostly come from vegetables, nuts, and seeds, with the exception of fish.

There are two categories of good fats: monounsaturated and polyunsaturated fats.

Monounsaturated fats 

Instead of a long chain of carbon molecules, monounsaturated fats have only two carbons which are double bonded. The result is a different physical structure that fewer hydrogen atoms can bond to, which is what makes them liquid at room temperature.

Until the 1960s when the Mediterranean diet was first studied, experts thought that all fats were the same. However, the people in this region tended to have exceptional heart health despite eating a diet rich in fats including avocados, fish, olive oil, legumes, nuts, and seeds.

Monounsaturated fats help your body to reduce LDL cholesterol, raise HDL cholesterol, stabilize blood sugar, provide cellular structure, and absorb fat soluble vitamins like vitamin E.

Polyunsaturated fats

Polyunsaturated fats are split into two categories, omega-3 and omega-6 fatty acids. These numbers reflect the differences in their chemical structure which is similar but not quite the same as that of monounsaturated fats.

Unlike monounsaturated fats, polyunsaturated fats cannot be produced by your body so you must get them through the food you eat. They are responsible for building cell membranes, blood clotting, muscle movement, and inflammation.

Foods rich in polyunsaturated fats include avocados, fish, seeds, nuts, and vegetable oils.

Aiming for Balance

So, how much fat do you actually need in your daily diet?

The USDA Dietary Guidelines for America recommends that you get between 10%-30% of your calories from protein, 45%-65% of your calories from carbohydrates, and 20%-35% of your calories from fats.

You might aim for a lower percentage of fats and carbs and higher protein if your goal is weight loss, but if you are intimidated by tracking calories and macros, just do your best to enjoy all foods in moderation.

Some great sources of dietary fat include:

• Avocados

• Nuts and seeds

• Eggs

• Olives and olive oil

• Fish

• Greek Yogurt

• Dairy

To simplify, avoid trans fats, enjoy saturated fats in moderation, and prioritize polyunsaturated fats for the healthiest mix of dietary fat. Whatever you do, don’t be scared of inviting fat into your diet. You will be rewarded with a more satisfying diet that keeps you satiated, a healthy heart, cells, muscles, skin, and hair.