Fat is one of the three macronutrients and is important for keeping your body healthy. The human body needs healthy amounts of fat for energy and to absorb fat-soluble vitamins.
Other than providing energy, fats protect our organs, support cell growth, stabilise blood pressure, and help the body absorb certain nutrients. Some fats, like omega-3 and omega-6, are essential fatty acids that our body cannot synthesise on its own and, therefore, must be consumed through diet. While eating fats is essential, it is also important to indulge greatly in them, which can be detrimental to health.
But also remember: some types of fat are healthier than others.
There are two types of fats. One is bad fat, i.e. saturated fats (including trans fats) that tend to remain solid at room temperature (20-22°C). They can cause fat deposits in the blood vessels and clog the arteries, which can lead to atherosclerosis and heart disease. Then, we have good fat, i.e. unsaturated fats. These fats remain liquid at room temperature (20-22°C) and are less likely to clog the arteries, which prevents heart disease.
If your diet contains bad fats, the risk of various diseases inevitably increases. So, other than knowing the right amount of fat to add to your diet, it is also important to know what fat you eat.
Through this blog, we will learn about saturated and unsaturated fats (aka good fat and bad fat) and how to recognise them.
Table Of Contents
- Understanding Good Fats & Bad Fats: Making the Right Choice for Your Health
- Foods with Good Fats vs. Bad Fats: A Comprehensive Chart
- Saturated vs Unsaturated Fats: What’s the Difference and Why It Matters?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Understanding Good Fats & Bad Fats: Making the Right Choice for Your Health
What are the good fats and bad fats? When people start dieting, they begin viewing fats as something to run away from. Though it is justified in some cases, as consuming certain types of fat may play a role in:
- Cardiovascular disease
- Diabetes
- Cancer
- Obesity
But not all fats are created equal. Some fats are good for your health and even essential in maintaining bodily well-being. Differentiating between good fats and bad fats can help you determine which fats to avoid for better health.
Fats are an important source of energy for your body, just like protein and carbohydrates. Your body relies on fat for some important functions. For instance, certain vitamins and minerals need fat in order to be absorbed into your bloodstream. Fat plays a crucial role in building cell membranes, protecting nerves, and supporting blood clotting, muscle movement, and inflammation. For long-term health, it’s important to focus on healthier fats.
Good fats include monounsaturated and polyunsaturated fats, while bad fats—like industrially produced trans fats—should be avoided. Saturated fats fall somewhere in between.
Also Read: 10 Healthier Food Swaps That Can Bring A Huge Impact On Your Long-Term Wellness
Understanding Bad Fats
‘Bad’ fats increase the production of cholesterol in the body, posing a threat to your heart and blood vessel system. Bad fats also cause clogging of your arteries or atherosclerosis. If blood vessels to your heart are blocked, it can lead to a heart attack. If the blood vessels in the brain are blocked, it can lead to a stroke. Bad fats also increase your risk of coronary heart disease and should be limited in your diet. Here are two types of bad fats you should stay away from:
- Saturated Fats:
Saturated fats are usually obtained from animal sources and are naturally solid at room temperature. Examples include lard, butter, milk fat, meat, chicken and pork skins, ice cream, coconut oil, palm oil, and cheese.
- Hydrogenated Fats:
Hydrogenated fats are created by changing liquid vegetable oils into semi-solid or solid fats at room temperature. The hydrogenation process sometimes turns these oils into trans fats, a particularly unhealthy transformation that has become a key ingredient in packaged snacks, baked goods, and fast food.
Understanding Good Fats
‘Good’ fats do not add to the risk of heart disease when eaten at a recommended amount. Good fats can even help protect your body from heart disease by lowering blood cholesterol levels. But remember, even ‘good’ fats are high-calorie and will raise your triglyceride levels, making it essential to limit how much good fats you eat. Let’s have a look at these types of healthy fats:
- Polyunsaturated fats
- These are vegetable oils that remain liquid at room temperature. Examples include corn, soybean, cottonseed, and sunflower oil. Soft margarine, mayonnaise, and salad dressings usually contain polyunsaturated fats.
- Monounsaturated Fats
- These fats are vegetable oils that are also liquid at room temperature. Examples include olive oil (and olives), avocado, canola oil, and peanut oil (and peanuts).
- Omega-3 Fatty Acids
- Omega-3 fatty acids are obtained from marine food sources and are considered heart-healthy because they lower the levels of triglycerides and cholesterol circulating in your bloodstream.
- They also prevent unwanted blood clotting.
- Fatty fish like salmon, halibut, mackerel, tuna, sardines, sea bass, herring, pompano and lake trout are great sources of omega-3 fatty acids.
- Vegetarian sources include flaxseeds, walnuts, canola oil, soybeans, and soy products; however, vegetarian sources may be less effective. You can also take these omega-3 fatty acids supplements to meet your daily requirements.
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss And Delicious Healthier Alternatives To Try!
Foods with Good Fats vs. Bad Fats: A Comprehensive Chart
Following are the foods that contain good fats and bad fats:
Good Fats vs Bad Fats Chart | |||
Foods with Saturated Fats (Bad Fats) | Unsaturated Fats (Good Fats) | ||
Monounsaturated Fats | Polyunsaturated Fats (Omega-3 Fatty Acids) | Polyunsaturated Fats (Omega-6 Fatty Acids) | |
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Saturated vs Unsaturated Fats: What’s the Difference and Why It Matters?
For years, health authorities like the WHO and ICMR have advised people to limit their intake of saturated fats, as they raise cholesterol and increase the risk of heart disease and stroke. Replacing saturated fats with unsaturated fats is always recommended for better health.
Unsaturated fats (good fats), found in foods like avocados, olive oil, fatty fish, nuts, seeds, etc., are considered healthy. They support heart health, improve cholesterol levels, and reduce inflammation.
On the other hand, excessive saturated fats (bad fats)—especially from animal sources—can raise LDL cholesterol, increasing heart disease risk. Trans fats are typically found in processed and fried foods and are particularly harmful to health and should be avoided.
Here’s a deeper differentiation between the two:
Difference between saturated (bad) and unsaturated (good) fats: | ||
| Saturated Fats | Unsaturated Fats: | |
| 1. Molecular Structure |
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| 2. Physical Condition |
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| 3. Food Sources |
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| 4. Effects on Health |
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Also Read: What Is Your Ideal Percentage Of Body Fat? Get The Answer Here!
Dietitian’s Recommendation
Instead of obsessively counting fat grams for being healthier, focus on a balanced diet consisting of a variety of vegetables, fruits, nuts, and beans, along with two or more servings of fatty fish per week. Opt for moderate amounts of dairy, limit red meat, and enjoy fried or processed foods very occasionally. Don't eliminate fats entirely. Including healthy fats, especially from fish and plant sources, will help support heart health.
Dt. Lavina Chauhan
The Final Say
Fats exist on a continuum from good to bad, with different types having varying effects on cholesterol and triglyceride levels, which influence heart health. To lower the risk of heart disease, focus on increasing your intake of polyunsaturated fats (PUFAs) and monounsaturated fats while avoiding saturated and trans fats. Although trans fats are harmful, saturated fats are not very linked to an increased risk of heart disease. However, they are likely less healthy than monounsaturated and polyunsaturated fats.
Good fats are an essential part of one's diet, but moderation is key since all fats are calorie-dense. Incorporating limited amounts of monounsaturated and polyunsaturated fats can benefit your heart and enhance your overall well-being.
FAQs
1. Which fat is good: saturated or unsaturated?
Unsaturated fats are generally considered healthier than saturated fats, as they can help lower LDL cholesterol levels and reduce the risk of heart disease. While some debate exists regarding the health impacts of saturated fat, replacing it with unsaturated fats is widely recommended for better cardiovascular health.
2. Which foods are rich in unsaturated fats?
Unsaturated fats can be found in olives, avocados, nuts, seeds, fatty fish, dark chocolate, and oils such as olive, canola, and soybean.
3. Does dietary cholesterol raise your blood cholesterol?
Yes, dietary cholesterol can raise your blood cholesterol levels and even increase your risk of coronary heart disease. So limit foods high in cholesterol and choose smart portion sizes. Cholesterol is found in all animal foods, including poultry and dairy products. There is no cholesterol in plant-based foods.
References
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