In part one of our series on the big fat myth, we uncovered the latest evidence about fat and debunked quite a few nutrition myths deeply ingrained in society. We now know that fat is not as harmful as previously believed, and in some cases, it can even play a protective role. So, now that we know the truth, let’s dive into the best types of fats to include in your diet.
The Four Types of Fats:
- Trans
- Saturated
- Polyunsaturated
- Monounsaturated
We’ll go through each category one by one and by the end, the confusion surrounding fats should be well and truly cleared up for you.
Trans Fats: Health Destroyers
Trans fats are predominantly found in processed and packaged foods such as margarine, pastries, cakes, and microwave meals. These foods often use liquid oils, which undergo a hydrogenation process to convert them into a solid form for a longer shelf life. This process produces trans fats, which, even in small amounts, can harm your health and increase your risk of heart disease.
Saturated Fats: The Controversial Topic
Saturated fats are the most controversial and widely debated form of fat in our diet. Although saturated fats are often lumped together, there are different chains of fats with their respective impacts on our health. Coconut oil, for example, is a medium-chain fatty acid with numerous health benefits. Butter contains short-chain saturated fats like butyric acid, which is associated with a lower risk of heart disease. Meanwhile, meat is packed with longer chain saturated fats that can negatively affect metabolism, though this remains a debated topic.
Meat is an incredibly nutrient-dense food, containing protein and essential vitamins and minerals. So, it should not be avoided altogether; instead, opt for lean cuts of red meat. It’s also essential to avoid or minimize the consumption of processed meats as much as possible.
Polyunsaturated Fats: The Good and the Bad
Like saturated fats, polyunsaturated fats are often categorized together, but there are two types: omega-3 and omega-6. In short, omega-3 fats are anti-inflammatory, while omega-6 fats are proinflammatory. Since heart disease is an inflammatory condition, high omega-6 intake can increase your risk. The best health strategy is to consume fewer omega-6 fats and more omega-3s.
Monounsaturated Fat: The Healthiest All-Round
Monounsaturated fats are the healthiest fat source all-around. They have been shown to significantly reduce heart disease risk, aid blood glucose control, reduce inflammation, increase metabolism, assist with weight loss, and much more.
Chicken, turkey, and pork are higher in monounsaturated fat. It’s important to note that most fat sources contain all three types of fats. In terms of super healthy monounsaturated fats, consume these types on an everyday basis:
- Olive oil
- Olives
- Macadamia nut oil
- Avocado
- Nuts, especially macadamia nuts, hazelnuts, pecans, and almonds
Fat is not something to be feared. We need fat for numerous functions in the body, including the production and formation of bile acids, sex hormones, adrenal hormones, vitamin D, and more. Fats also help to strengthen our cell membranes and transport fat-soluble substances like vitamins and hormones in and out of cells. Without fat, we simply wouldn’t survive.
One thing is clear—a high-sugar and high-fat diet combined can lead to ill health. Therefore, if you choose to consume a higher-fat diet, make sure the rest of your food intake consists of healthy, whole food sources, with an abundance of non-starchy vegetables.
