Fats: The Good, The Bad and The Ugly

At a fundamental level, that is. Contrary to popular belief, we actually need fat to survive—we couldn’t live without it! Every cell in your body has a membrane built from the fats you eat, and your brain is about 60 percent fat. Fat can be a great source of energising fuel, may help keep you full for longer, and might contribute to keeping your skin supple and soft. It may even support wound healing and vitamin absorption. Basically, fat is essential for many biological functions, and without it, your health (and appearance!) could be affected. It’s time to bring back the fat, for fat’s sake!

For years, fat has been cast aside by healthcare professionals, the food industry, and the media in favour of low-fat diets to address obesity and cardiovascular concerns. However, recent research suggests that certain fats may play a role in optimal body functioning. As research evolves, there is more acceptance that fats may support health when eaten in balance with other nutrients.

While eating fat is essential to a balanced diet, it’s important to choose the right types of fat and consume them in appropriate ways. Some fats may support your health, while others might not. Knowing the difference is an important step toward a balanced lifestyle.

Healthy fats are generally divided into unsaturated and saturated fats. While saturated fats were once considered unhealthy, recent studies indicate that they may also play a positive role as part of a balanced diet, possibly helping to manage cravings for carb-rich foods.

Good fats are often rich in omega-3 fatty acids, which may support a balanced inflammatory response, contribute to heart health, help maintain stable blood sugar levels, and support cognitive function and skin health. They may also help promote satiety and could be a valuable part of weight management strategies.

Sources of healthy fats include:

• Avocados
• Full-fat dairy
• Olive oil
• Coconuts
• Fatty fish
• Nuts

For medium and high-heat cooking, these stable fats are good options:

• Butter
• Ghee
• Duck & goose fat
• Chicken fat
• Pork lard
• Beef tallow
• Coconut oil
• Avocado oil

Monounsaturated oils are best used cold, such as in dressings or on low heat:

• Extra virgin olive oil (high phenolic if possible)
• Hazelnut oil
• Macadamia oil
• Almond oil

Polyunsaturated fats are more delicate and may be best consumed in cold-pressed form, without exposure to heat. They work well for adding flavour to dishes after cooking:

• Sesame oil
• Walnut oil
• Flax-seed oil
• Rice bran oil

The following fats are typically industrially processed and may have high omega-6 content. Excess omega-6, particularly from processed sources, could contribute to an inflammatory response in the body. These oils are commonly found in processed, fried foods, and it can be helpful to read ingredient labels to limit these oils:

• Sunflower oil
• Soybean oil
• Canola oil (also known as rapeseed oil)
• Corn oil
• Vegetable oil
• Grapeseed oil
• Safflower oil
• Peanut oil
• Palm kernel oil
• Vegetable oil spreads
• Cottonseed oil

Trans fats are the least beneficial type of fat and are often added to foods through hydrogenation. Research, including a study published in the New England Journal of Medicine, suggests that trans fats may contribute to cardiovascular concerns. These fats are often found in highly processed foods like crackers, cakes, doughnuts, pastries, and some processed nut butters.

Examples of trans fats include:

• Margarine
• Vegetable shortening
• Partially hydrogenated or hydrogenated oils
• High-stearic acid or stearic-rich fat

A healthy diet may include a balanced mix of monounsaturated and polyunsaturated fats, with moderate amounts of saturated fats from natural sources like grass-fed dairy or free-range meats. Aiming for sources like nuts, seeds, avocados, and olive oil, can contribute to a varied diet. For saturated fats, options like grass-fed beef, coconut oil, and MCT oil are a great option.