It's no surprise that fats are one of the most confusing macronutrients when it comes to nutrition. Fats can be found in a variety of different foods, and there are several different types. While nearly all fats are rich in calories, some are considered healthy, while others are not. Many foods contain a combination of multiple different kinds of fat, and knowing which foods to consume and which to avoid can be tricky.
If you're searching for more information on fat and which fats are bad for you, then you've stumbled upon the perfect article. In this article, we'll talk about the good, the bad and the ugly of fats and how you can make smart eating decisions when it comes to high-fat foods. Keep scrolling to discover the answer to the age-old question: are fats good for you?
What Are Fats?
When it comes to nutrition, there are three main macronutrients—carbohydrates, protein, and fat. Fat molecules consist of carbon and hydrogen atoms. Examples of fat molecules include cholesterol, phospholipids and triglycerides.
Fat often gets a bad rap, even though it is essential to a healthy, well-balanced diet. Dietary fats, the kind of fat found in your food, work to provide your body with energy, and support cell growth. They can also help regulate body temperature and protect your organs, which makes them a pretty important part of your diet! Aside from working on their own, fats also work with other nutrients in your body to keep it healthy and strong. Vitamins like vitamins A and D are fat-soluble, meaning that they can only be dissolved and processed through fat. This means that if you don't consume enough dietary fat, it could potentially harm your vitamin absorption.
The Four Types of Fat
That being said, not all fats are good for you. There are four main types of fat:
- Saturated fat
- Monounsaturated fat
- Polyunsaturated fat
- Trans fat
Each of these four different types has completely different chemical structures, meaning that they affect the body in different ways. Generally, the bad fats that you'll want to avoid are saturated fat and trans fat. These fats are more solid at room temperature, like butter and can negatively impact your health. Conversely, monounsaturated and polyunsaturated fats tend to carry a liquid form (like olive oil) and have been linked to positive health benefits.
Good and bad fats can affect your body's cholesterol levels, and it's important to be aware of how much fat you're consuming. Bad fats, like saturated fat, can raise the bad cholesterol (LDL) levels in your blood. In contrast, good fats like monounsaturated fat can lower the harmful levels of cholesterol and are considered an essential part of a healthy diet.
What Is a Healthy Fat?
To better understand the difference between healthy and unhealthy fats, let's discuss each in more depth, starting with healthy fats.
Polyunsaturated Fats
Polyunsaturated fats are a form of fat that is commonly found in plant-based foods. Foods like sunflower oil, nuts and seeds all include polyunsaturated fat as well as essential omega-3 fatty acids. Incorporating polyunsaturated fats into your weekly meals can have tremendous effects on your health. That being said, both good and bad fats are high in calories. When eating high-fat meals, it's essential to balance the fats with low-calorie wholesome foods like greens and veggies. This will help ensure that you're getting an adequate amount of healthy fats while also preventing calorie overload.
Monounsaturated Fats
Like polyunsaturated fats, monounsaturated fats can also be found in plant-based foods like olive oil, nuts and avocados. Consuming monounsaturated fats can help reduce harmful cholesterol levels and potentially lower the risk of certain diseases. These fats also provide nutrients that work to keep your body's cells healthy.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fat that are found in polyunsaturated fats. These fatty acids cannot be produced by the body alone and must be consumed through your diet. Omega-3s are found in oily fish like salmon, mackerel and tuna, as well as plant-based foods like nuts and seeds. However, because the structure is slightly different, it is recommended that you consume a mix of both fish and plant-based omegas.
Omega-6 Fatty Acids
Omega-6 fatty acids are found in foods like grape seed oil and are commonly included in an everyday diet. The average individual often consumes adequate amounts of omega-6 fatty acids. However, it falls short when it comes to omega-3s.
Unhealthy fats
Unhealthy fats, saturated fat and trans fat, should be limited or avoided when working towards a well-balanced diet.
Saturated fat
Most saturated fats are derived from animal fats and found in high-fat meat and dairy products. Eating an abundance of saturated fat can negatively impact your health and may increase your bad cholesterol levels. Saturated fats should be eaten in moderation and avoided when possible.
Examples foods high in saturated fat include:
- Beef
- Pork
- Lamb
- Dark chicken meat
- Whole milk
- Butter
- Palm oil
Trans Fat
Trans fat, a form of unsaturated fat, comes in both natural and artificial forms and can be unhealthy when eating in excess. Natural trans fats occur in the meat and dairy of animals such as sheep, cattle and goats.
For optimal health, both saturated fats and trans fats should be avoided as often as possible. Instead, healthy good fat alternatives can be swapped in to achieve the same great taste and texture.
High Fat Foods to Incorporate into Your Diet
Incorporating heart-healthy fats into your meals is easy! Use healthy fats like avocados to make a high-fat version of your favorite spread, or add a handful of flaxseeds to your next smoothie recipe. Getting a healthy dose of good fats in your diet can add balance to your daily meals and positively affect your nutrition and energy levels, ultimately contributing to a healthier life.
Examples of high fat, healthy food:
- Avocados
- Fatty fish
- Whole eggs
- Nuts
- Chia seeds
- Olive oil
- Dark chocolate
- Flaxseeds
- Tofu
- Yogurt
Healthy High-Fat Recipes
Frozen Protein Yogurt Bites
Summer is finally here! Which means long days full of sun and outdoor activities. While days spent in the sun are nothing short of fun, staying hydrated and cool in high temperatures is a crucial part of enjoying the warm summer days.
These Frozen Protein Yogurt Bites are the perfect treat to help you stay cool under the summer sun. A tasty alternative to ice cream, they're quick to make and a melt in your mouth delicious snack. Nutritious and full of flavor, this chocolate strawberry recipe is one that even the kids will enjoy!
Avocado Cashew Dip
Looking for a quick way to sneak fat into your daily meals? Turn your favorite dip into a healthy boost of good fats. Whether you're preparing for game day or simply want to keep a healthy snack recipe on hand to quickly curb your cravings, a healthy dip is a great option! dips are easy to make, use minimal ingredients, and are entirely customizable. Don't like certain ingredients? Don't use them! When making a dip, you choose what flavors and foods you want to include.
For an easy-to-make, high-fat dip, make this Avocado Cashew Dip. This mouthwatering spread harnesses all of the creamy flavors of cheese dips sans dairy! Avocado is used to boost the creaminess of this recipe, and the cilantro, jalapeno and lime give it a zesty kick. Use this as a dip to set on the appetizer table while entertaining guests, as a sandwich spread, or as a flavorful nacho topping.
Maple Oat Nut Cookies
There's never a wrong time for cookies. In fact, we love cookies so much we'd eat them for every meal if we could. While cookies come in all shapes, sizes and flavors, there's one thing about cookies that's consistent across the board - they're delicious! By sneaking healthy, functional high-fat foods like nuts and seeds into your cookies, you can turn a delicious dessert into a nutrient-packed treat!
For a healthy, vegan, gluten free cookie recipe loaded with good fats try out these Maple Oat Nut Cookies. Made with quality ingredients, and full of healthy heart nuts, they're a delicious high fat recipe that can be enjoyed any time of the day.
There you have it, the truth about fats! We've discussed the good, the bad and the in-between when it comes to fat's role in a healthy diet. From healthy polyunsaturated fats to unhealthy trans fats, we hope that this article helped you determine which fats are bad for you, and which healthy high-fat foods you can begin including in your diet. From refreshing desserts to easy-to-make appetizers, you can incorporate good fats into any recipe with just a bit of creativity.
From everyone at Bob's Red Mill, have a happy, health-filled day. We can't wait to see what recipes you come up with!
