Good Fat versus Bad Fat: Why we need some fat in our diet and what fats to avoid

Fat gets a bad reputation. People tend to associate eating fat with being fat. This is not necessarily the case and we actually benefit from some fat in our diets. Some fat in the diet can decrease the risk of cardiovascular disease and some cancers and can help lower cholesterol. In addition, fat tends to make people feel more satisfied, which may limit over-eating, and can promote better weight control over time.

The general recommendations for fat consumption are about 20-35% of your daily intake. However, I tend to think that is even too high and usually consume from 10-15% of my daily calories from fat. Since fat is more calorie dense than carbohydrates and protein (approximately 9 calories per gram compared to 4 calories per gram for carbohydrates and protein), if you overeat it on a regular basis you can consume too many calories without realizing it and put on weight over time.

The problem with fat in the American diet is we eat too much of the wrong types of fats, which can lead to a wide range of health problems and obesity. Let’s discuss some of the different types of fats and the advantages/disadvantages of each.

Trans Fats and Saturated Fats

Trans fats and Saturated fats are what I refer to as “bad fats”. These are the fat’s that are found in most animal products and processed foods. These fats increase total and bad cholesterol (LDL) and decrease good cholesterol (HDL). They also increase the risk for cardiovascular disease and type 2 diabetes. Trans and Saturated fats are abundant in the American diet and should be greatly limited or even eliminated. These fats are found in the following products:

• Fried foods
• Commercially baked goods
• Packaged snack foods
• Other processed foods
• Margarine and Butter
• Cheese
• Beef and Poultry
• Eggs
• Dairy

Monounsaturated Fats and Polyunsaturated Fats

Monounsaturated fats and Polyunsaturated fats are the “good” fats. These types of fats help lower total and bad cholesterol (LDL) and increase good cholesterol (HDL).  They can also decrease the risk of heart disease and control blood sugar. However, just because these are “good” fats doesn’t mean they should be consumed without limit. These types of fats should be consumed in moderate to low quantities. I recommend 10-15% of total calories per day.

• Avocado
• Coconut
• Olives and olive oil
• Nuts and nut butters
• Seeds

Omega-3 Fats

Omega-3 fats are considered essential fatty acids. They are not made in the body so we must get them from our diet. Omega-3’s have several health benefits, including reducing inflammation in the body, help with brain development and nervous system function, and decrease the risk of coronary artery disease.

The most commonly known source of Omega-3 fats is in Salmon, but if you are a vegan and do not eat seafood you can also find them I the following sources:

• Flax seeds
• Hemp seeds
• Chia seeds
• Cauliflower
• Brussel Sprouts

So the moral of the story is….not ALL fat is BAD fat. We need to consume some fat, but too much fat and the wrong types of fats can have negative consequences to your health and to your waistline. Make sure when you are selecting fats, to choose those from natural plant sources, versus processed and animal sources. Fats in their whole form, including avocado, coconut, nuts and seeds are great additions to your diet when consumed in small quantities. I love to add half an avocado to my salads or blend a tablespoon or two of flax or chia seeds into my smoothies. Think about the ways you can incorporate these healthy fats into your diet and you will feel more satisfied, more energetic, and more healthy than ever!