There are many types of fats that can affect your health in different ways. Fat provides the highest number of calories per serving compared to protein and carbohydrates. It’s also the main nutrient blamed for weight gain. At the very basic, fat gives our bodies energy when we need it, or it is stored when we don’t. But how much do we need? We need enough fat in our diet to support our body’s healthy functions.
Besides being an energy source, fat is needed in our cell membranes and helps our bodies digest and transport fat-soluble vitamins. Fat helps keep us full longer and makes food taste better. I mean much better! A little bit of fat mixed with vegetables will not only give them more flavor, but it might even get you to eat more of them.
Some fats are thought to reduce inflammation to protect the heart, brain function, lower incidences of cancer and arthritis, while others are thought to promote inflammation and raise the risk of cardiovascular disease. Knowing where fats come from can be helpful when planning a well-balanced diet.
The two types most of us know about from the doctor’s office or on the news, are saturated fat and trans-fat. They can raise the amount of bad cholesterol, or LDL in our blood. These fats usually come from animal protein and dairy. Palm oil and coconut oil are plant-based oils that contain saturated fats. Based on the chemistry of these oils, the saturated fat molecules are shorter. A common belief is that they are “healthier.” But the jury is still out on the health benefits of coconut oil. Depending on who you talk to or where the oil comes from, the opinions vary greatly.
Trans-fat is considered more harmful than saturated fat as it also not only raises LDL but also lowers HDL, the good cholesterol. Trans-fat is usually found in processed foods listed as partially hydrogenated oils. It also occurs naturally in some dairy products and meat. The FDA determined that artificial trans fats in processed foods are no longer generally recognized as safe. Since 2015, they’ve put out guidelines and incentives for food providers to abandon it. Nowadays you might not find too much of it in our American food sources.
Olive, canola, peanut, safflower, and sunflower oils are higher in mono and polyunsaturated fats. Avocados, nuts, and seeds are also good sources. Sardines, mackerel, salmon, and tuna are known for their Omega 3 fatty acids content.
When choosing which fats to eat it depends on how you approach it. Consider balance and substitutions when choosing meals instead of cutting out, avoiding, or restricting. Some examples are baked not fried fish twice a week or meatless Mondays, which are good ways to change up your diet while increasing your intake of unsaturated fats. If you don’t like to eat fish at all, eating a wide variety of other foods that are good sources of these fats could be a better alternative.
It’s never a good idea to restrict any type of fat as a way to cut calories for weight loss. Dieting is known to promote weight cycling which can lead to more weight gain. Restricting fat or any other nutrient only leads to binge eating over time which will no doubt undo any healthy behaviors and reinforce disordered eating patterns that can raise the risk of health problems in the future.
If you have a health condition that requires you to limit certain foods or to take medication, consult with your doctor and a registered dietitian to learn about dietary fats that will promote your best health.
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