Good Fats vs Bad Fats….and a little of what’s in-between

With the rise in Keto and low carb diets, not to mention the global appreciation for the allusive ripe avocado, it would appear we have come around to the idea of fat not being the evil substance it was once thought to be. 

Dietary fat is essential for optimal health; it is key in many vital functions such as the production of hormones, immune function and the absorption of key vitamins.

Nutrition is a minefield and knowing what the right think to do and believe is tricky. This is especially true of fat, potentially due to it’s history in the media and the fact there are varying kinds of fats that effect the body in different ways. Good fats have been shown to lower bad cholesterol, whereas bad fats have the opposite effect and can contribute to heart disease and raise cholesterol. 

What are bad fats?

Bad fats, or fat sources we should look to avoid consuming are those labelled Trans fats. These are primarily man made and in items that contain partially hydrogenated vegetable oils, such as fried food, margarine, pastries and processed snacks. These types of fats have consistency shown to increase CVD via the degradation of blood lipid profiles as well as increase inflammation in the body.

The middle man:

Saturated fats were once grouped into the same category as trans fats but in recent years the research has been segmented and shown that saturated fat isn't quite as bad as originally first thought. Foods high in saturated fat include fatty cuts of meat, tropical oils such as coconut oil as well as full fat dairy products. Despite research finding that saturated fat had relatively no impact on CVD risk factors, due to the high energy value of these foods, it is still recommended to consume them in moderation, with a greater focus on ‘good’ fats.

Good fats you say….tell me more:

Good fats or ‘healthy fats’ command their titles due to the ability to support the production of good HDL cholesterol as well as serving anti-inflammatory properties. These types of fats fall into two categories; Monounsaturated fats and Polyunsaturated fats (simply based on the number of bonds they have between carbons). 

Monounsatured fats are commonly found in plant based food sources such as nuts and seeds, avocados and olive oil. Polyunsaturated fats contain the ‘essential fatty acids’, Omega 3 & 6 (essential meaning the body cannot make them itself). These types of fats are found in oil fish, flaxseeds, chia seeds, walnuts and tofu. Most people get adequate amounts of omega 6 but lack omega 3 and we ideally want a higher ratio of omega 3 to benefit from its anti-inflammatory properties. 

If you don't eat fish or you are concerned that you don't get enough of these healthy fats then an omega 3 supplement is a great addition to your diet. I personally really like Aqua Biome products as they are not only of the highest quality but they also partner with Mote Marine to support the rebuilding of the Coral reef. 

So there you have it, in a (monounsaturated) nut shell - the basic break down between good and bad fats.