Get the Facts on Dietary Fats

Dietary Fats | Facts About Fats

Our understanding of nutritional science is constantly evolving. In the past, nutritionists recommended adopting a low-fat diet to prevent weight gain and health conditions like heart disease and diabetes. Today, we have a better understanding of dietary fats and now know that not all fats are equal. Dietary fat is an important part of a healthy diet. Fats give us energy, build cells, help us absorb nutrients, balance hormones and even lower cholesterol levels. The key is to eat a balanced diet with the right type of fats and avoid (or limit) the unhealthy ones.

What makes a fat healthy vs. harmful?

There are four major categories of dietary fat:

  • Saturated fat
  • Trans fat
  • Monosaturated fat
  • Polyunsaturated fat

These four types of fat have different chemical structures and physical properties. Bad fats, like saturated and trans fats, tend to be solid at room temperature (like butter) while monosaturated and polyunsaturated fats stay liquid at room temperature. Different types of fat can also influence your cholesterol levels. Bad fats raise the bad cholesterol (LDL) levels in your body, while good fats can lower LDL levels when eaten as part of a healthy, varied diet.

Regardless of the type of fat, all dietary fat contains nine calories per gram. Since fats are more energy-dense, they contain more calories than protein or carbohydrates, which both contain four calories per gram. While healthy fats are beneficial to a healthy diet, it’s important to remember to eat them in moderation. High calorie intake, regardless of the source, can contribute to weight gain or hinder your weight loss goals.

Here’s a closer look at each type of fat.

Trans fat

Small amounts of trans fat are present naturally in animal-based foods like meat and milk, but most of it is found in processed foods that use partially hydrogenated oil. This is a liquid vegetable oil that has hydrogen added to make them solid at room temperature, which preserves the food for longer. It also adds flavor and texture to foods like French fries, cakes, cookies, margarine, microwave popcorn, and frozen pizza.

Trans fat tastes good but it increases health risks, even when eaten in small quantities. This type of fat raises LDL cholesterol, which increases your likelihood of heart disease, stroke, and type 2 diabetes. Trans fats also lower the “good” (HDL) cholesterol in your body. The American Heart Association recommends getting no more than 1% of your daily calories from trans fats. Some countries, including the U.S., have put restrictions on trans fats, with some states banning them altogether. The World Health Organization is pushing for a complete ban of trans fats from global food supplies by 2023, which highlights the serious health concerns they present. 

Saturated fats

Saturated fats are naturally present in red meats, poultry, whole milk dairy products, butter, and eggs. They’re also found in coconut and palm oils. Unlike trans fats, there’s some debate about saturated fats in the medical community. While a diet that’s heavily based on saturated fats can increase total cholesterol and bad cholesterol (which can cause blocked arteries) some studies have suggested saturated fats aren’t directly linked to heart disease. Other studies have indicated some types of saturated fats are less harmful than others.

The general consensus is that it’s best to limit your intake of saturated fats. The American Heart Association recommends that you get no more than 5-6% of your daily calories from saturated fat. If you replace saturated fat in your diet, what you replace it with can also affect your health. For example, replacing saturated fats with polyunsaturated fats may lower your risk for heart disease, while replacing them with carbohydrates may increase your risk.

Monounsaturated fats & polyunsaturated fats

Monounsaturated fats are found in plant foods, like nuts, avocados, and vegetable oils. Monounsaturated fats are beneficial for your health in several ways. Monounsaturated fats help develop and maintain your cells, as well as lower your LDL cholesterol.

Polyunsaturated fats are found in foods like flaxseed and corn oils, walnuts, salmon, and other fatty fish. There are two types of polyunsaturated fats: omega-3 and omega-6 fatty acids. Studies have found that a diet that’s high in omega-3 fatty acids can lower the risk of heart disease and may even prevent or slow some forms of age-related cognitive disorders. Omega-3s aren’t produced within the body, so it’s important to make sure you’re incorporating these foods into your diet. Omega-6 fatty acids are found in food like leafy green vegetables, seeds, nuts, and vegetable oils. Like Omega-3s, Omega-6 fatty acids provide heart benefits.

While both of these are healthy fats, it’s recommended that you get no more than 35-30 of your daily calories from monounsaturated or polyunsaturated fats.

In Conclusion

A healthy, balanced diet is essential for heart health and meeting your weight loss goals. The majority of your fats should be from unsaturated sources. Saturated fats can be consumed in limited amounts, while trans fats should be avoided completely. You should aim for getting most of your calories from vegetables, fruits, fish, legumes, low-fat dairy products, nuts, and whole grains. We create effective plans to help you meet your weight loss goals. Our medical weight loss programs in Santa Rosa have helped hundreds of people live happier, healthier lives. Professional weight loss support has a higher chance of success – both in losing and keeping off weight. If you’ve been searching for a weight loss program in Santa Rosa that will bring you long-term success, contact us today to schedule a consultation.