FAT: The Good, The Bad, and The Ugly

Diet and fitness trends come and go as quickly as clothing and hair styles. From the bestselling books that outline specific nutritional plans to the complicated fitness contraptions which dominate daytime infomercials, the media often dictates what we should and should not eat. In recent years, carbohydrates have earned a bad reputation as a result of the immense popularity of high-protein diets such as Atkins and South Beach. Before the low-carb craze, however, low-fat dieting was the go-to weight-loss solution and many people believed that it was healthy to eliminate fat from their diets.

Though it may seem counter-intuitive, fat is healthy. As I have noted in several other articles, fat is an essential nutrient and should be consumed regularly throughout the day. Fats (also known as lipids) “not only serve as energy reserves but also cushion the vital organs, protect the body from temperature extremes, carry the fat-soluble nutrients, serve as raw materials, and provide the major component of cell membranes” (Gilbert, 2004). In other words, when carbohydrates are unavailable, fats provide energy for daily activity, in addition to providing satiety (fullness) and, of course, making food taste better. Not all fats, however, are healthy. The most important component of any discussion concerning fats is an understanding of which types of fat are beneficial.


THE GOOD:

Unsaturated fats (monounsaturated and polyunsaturated) typically come from plant sources and should comprise the majority of an individual’s fat consumption. Unsaturated fats are heart healthy: they help to raise HDL (“good”) cholesterol levels, lower LDL (“bad”) cholesterol levels, and protect the body from obesity-related diseases (heart disease, artery disease, diabetes, etc.). Sources of healthy unsaturated fats include oils such as olive, canola, and fish oil, olives, avocados, and nuts. In addition, omega-3 fatty acids are polyunsaturated fats found in fish, which play a significant role in lowering the risk of heart disease and stroke.


THE BAD:

Conversely, saturated fats are found in animal sources and should be consumed as sparingly as possible. Though it is generally not possible to completely eliminate saturated fats from a well-balanced diet, they should comprise only a small portion of an individual‘s overall fat intake. Liberal consumption of saturated fats raises LDL cholesterol and is associated with an increased risk of heart disease, obesity, and other life-threatening conditions. Aim to reduce the amount of saturated fats in your diet by limiting red meat and whole-fat dairy products.


THE UGLY:

A final type of dietary fat of which to be particularly aware is trans fat. This man-made fat acts similarly to saturated fat in the body, with the added effect of lowering HDL cholesterol and contributing to heart disease to a greater extent. Originally created in a failed attempt to replace saturated fat in margarine with a healthier unsaturated fat, trans fat has become the ultimate unhealthy fat. Though it should be avoided at all times, trans fat remains in many processed foods. It is important to check labels carefully in order to avoid purchasing products that contain trans fat. A company may indicate that its product contains no trans fat even if trace amounts exist per serving. To truly ensure that you are not consuming any trans fat, check the ingredients on the Nutrition Facts label for the words hydrogenated or partially hydrogenated.

Make healthy fats a habit in your diet by replacing hydrogenated ingredients, trans fats, and saturated fats with beneficial mono- and poly unsaturated fats.