It wasn’t so long ago that fats were considered “unhealthy,” blamed for weight gain/obesity, and believed they should be limited, or even avoided in our diets. However, now that further research has been completed and more information is available, we are now more aware of the pivotal role that fats play not only in our diets but in our overall general well-being. Depending on your specific goals, preferences, and needs, fats can be just as important as protein or carbohydrates in our diets.
For example, if your goal is for weight loss, you will likely find yourself trying to consume a higher protein diet as we are well aware of its benefits in maintaining lean muscle mass and promotion of satiety while in a calorie deficit. However, with this, we may then be left wondering “Where do fats fit when it comes to our goals for weight loss?” On the other hand, if you have increased risks for heart disease or stroke, you may be asking yourself “What role do fats play in my diet and what can I do to reduce any further risks or negative outcomes?”
Let’s review the different types of fat which include: trans fat, saturated fat, and unsaturated fats. We will also discuss what each of these fats are and review their benefits as well as their potential negative consequences in our diets.
Trans Fats: Trans fats are typically found in a lot of fried foods, baked goods, pastries, processed foods, etc. These have been found to have negative effects on our health such as increasing our blood triglycerides, lowering our HDL (good) cholesterol, increasing LDL (bad) cholesterol, as well as increasing our risk for cardiovascular diseases and diabetes (Hammaker, 2022). According to the FDA, the use of artificial trans fats has actually been phased out as of 2018 due to their known negative health effects (FDA, 2024). Simply put, trans fats should be avoided in the diet as much as possible.
Saturated Fats: Saturated fats are a type of fat that is most notably found in animal products, such as red meat and dairy products, and can contribute to the rise of our LDL (bad) cholesterol which may also increase our risk for heart disease or stroke (Hammaker, 2022). However, this does not necessarily mean we need to completely cut out saturated fat in our diets. Sources of saturated fat, as mentioned above, also contain various other vitamins and nutrients that are beneficial in our diets, such as iron in red meat or calcium in milk. According to the American Heart Association (AHA), it is recommended that saturated fats make up only 5% to 6% of our total daily caloric intake. The AHA suggests ways to reduce saturated fat intake by choosing leaner cuts of meats or lower-fat dairy products and also substituting these options for their healthier fat counterparts often, which will be discussed next (AHA, 2021).
Polyunsaturated Fats: These types of fats are divided into two categories, omega-3 and omega-6 fatty acids, and are considered one of the “healthier” fats. Sources of polyunsaturated fats include fatty fish (salmon, tuna, mackerel), walnuts, flaxseed/flaxseed oil, soybeans/soybean oil, canola oil, and chia seeds to name a few (Escott-Stump, 2015). When included in a balanced diet, these can have an anti-inflammatory effect and can help lower our LDL (bad) cholesterol (Hammaker, 2022).
Monounsaturated Fats: Monounsaturated fats, another “healthier fat,” are typically found in oils such as canola, peanut, sunflower, and sesame oils, as well as other foods such as avocados, seeds, and nut/nut butters (Escott-Stump, 2015). As with polyunsaturated fats, when monounsaturated fats are substituted in place of saturated fats, these can have a beneficial effect on reducing blood pressure, reducing LDL (bad) cholesterol, as well as have a positive effect on increasing insulin sensitivity (Weisenberger, 2013). According to a study Li and colleagues, “ Replacing 5% of energy intake from saturated fats with equivalent energy intake from either PUFAs, monounsaturated fats (MUFAs), [. . . ] was associated with 25% [and] 15%, [. . . ] lower risk of CHD, respectively” (Li et al, 2015).
As stated above, fats are a vital component when incorporated into a well-balanced diet. When consumed in moderation, fats can help promote satiety (or feeling of fullness or satisfaction) between meals which may lead to decreased snacking between our meals and likely decreased caloric intake due to this. Fats can also be beneficial in the management of Diabetes as they have less effect on blood sugars as compared to their carbohydrate counterparts as well as possible improvements in insulin sensitivity. Fats are very energy dense and provide 9 calories per gram so you get a good energy-punch in a smaller amount.
If you’re interested in learning more about incorporating healthy fats into your diet or just how to start your journey to a healthier you, come visit the Total Balance Dietitians!
Sources:
Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats-sources, health risks and alternative approach - A review. J Food Sci Technol. 2011 Oct;48(5):534-41. doi: 10.1007/s13197-010-0225-8. Epub 2011 Jan 28. PMID: 23572785; PMCID: PMC3551118.
Dietary fat: Know which to choose. (2023, February 15). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
Escott-Stump, Sylvia. (2015). Nutrition & Diagnosis-Related Care (8th ed.). Wolters Kluwer.
Hammaker, S. (2023, May 26). Saturated, unsaturated, and trans fat: What is the difference? | Dietitians On Demand Blog. Dietitians on Demand | Professional Recruiting Services for Contract and Permanent-hire Positions. Retrieved May 28, 2024, from https://dietitiansondemand.com/saturated-unsaturated-and-trans-fat-what-is-the-difference/
