The Facts About Fats

Is there any more confusing topic than fats? Will eating fat make you gain weight? What oil is best used for cooking? Is omega-3 all that it’s hyped up to be? There are many questions and so much information out there, so let’s see if we can get to the facts!

Much like the other macronutrients we have already looked at - protein and carbohydrates - fats play a number of important roles in our bodies. They are necessary for many functions, including energy storage, transporting nutrients, and supporting cell membranes. Understanding fats and how they are used in the body is helpful in clarifying some of that confusion around them.

There are three categories of fats: saturated, monounsaturated and polyunsaturated - and they are all necessary for a healthy body. Let’s take a closer look at these types of fats to learn about their effects on the body, and the foods we can find them in.

Saturated Fats

These fats provide stability for cell membranes, and help support good brain health. Certain types of saturated oils - particularly coconut oil - provide many benefits including an increase in ‘good’ HDL cholesterol, aid in digestion, and  antimicrobial effects. Saturated fats are hard at room temperature. They are stable at high temperatures and make great cooking oils.

Healthy Food Sources: coconut oil, ghee, cacao butter.

Monounsaturated Fats

These fats have wonderful anti-inflammatory and antioxidant properties. They lower your risk of heart disease, and protect against age-related cognitive decline. Monounsaturated fats are liquid at room temperature but will solidify when put in the refrigerator.

Healthy Food Sources: olive oil, avocado oil, macadamia nuts, almonds.

Polyunsaturated Fats

These fats have a beneficial effect on cardiovascular health, reduce inflammation, and support brain health. They also play an important role in children’s health as they help with brain growth and development. They are essential fatty acids, meaning they need to be obtained from our diet as our body cannot make them. Polyunsaturated fats can further be divided into omega-6 and omega-3’s. Both are necessary for health and provide optimal effects when the omega-6 to omega-3 ratio is around 4:1. The risk for Inflammation and chronic disease is increased when the omega ratio is out of balance, which is bad news for those following a standard Western diet, which provides an average omega-6 to omega-3 ratio of 15:1.

Healthy Food Sources: walnuts, flaxseed, hemp seed.

Quality

As you can see, it’s important to include all three types of fats in your diet for different reasons - and the quality of the oils can have a huge impact on your health. There are many fats available, but looking into how heavily processed they are is very important. Vegetable oils, including canola and soybean, are heavily processed foods that should be avoided. Instead, reach for these healthier alternatives.

Recommended daily amount

Knowing how much fat - and how much of a certain type of fat - to include in your diet will look different for everyone, depending on health concerns and/or goals. However, there are some recommendations that are universal - the quality of the oils you use and how you use them (E.g. using them at the correct temperature). Working with a nutritionist will help you to refine your use of fats to meet your unique needs and goals.