Fats: The good, the bad, & the ugly
Fats often get a bad rap, and that’s a shame- because they’re essential to our health and well-being. (That doesn’t mean you can keep shovelling down that cake- put the fork down, champ. You’re better than this.)
The problem is that when we lump all fats together- labeling them simply as “bad” we create a lot of confusion and myths around nutrition.
Here’s the truth: a healthy diet needs fat. It’s crucial for building cell membranes, producing hormones, supporting brain health, and transporting fat-soluble vitamins like A, D, E, and K.
But not all fats are created equal. So how do we separate the superstars from the villains? Let’s break it down: the good, the bad, and the ugly.
The Good: Monounsaturated & Polyunsaturated Fats
These are the ones you want more of in your diet. Monounsaturated and polyunsaturated fats are just chemistry terms describing how many double bonds are in their molecular structure- one for mono, multiple for poly. And those little bonds make a big difference in how fats behave in your body.
Monounsaturated fats, like those found in olive oil, avocados, and nuts, can help lower bad cholesterol and support heart health. Olive oil, for example, is sensitive to heat, light, and oxygen due to its structure, which is why it’s often stored in dark, airtight bottles. You may have heard that cooking with olive oil turns it “bad” but don’t stress. It actually has a relatively high smoke point (around 200°C or 392°F), making it safe for most cooking methods.
Polyunsaturated fats include omega-3 and omega-6 fatty acids; these are essential fats, meaning your body can’t make them on its own. You get them from foods like oily fish (salmon, sardines), walnuts, flaxseeds, and sunflower oil. These fats are known for reducing inflammation and supporting brain and heart function.
The Bad: Saturated Fats
Saturated fats get a bit of a mixed review- and rightly so. They’re not all evil, but too much of them isn’t great either. You’ll often find saturated fats listed on nutrition labels right under “total fat”.
In small amounts, saturated fat is necessary. It’s found in animal products like butter, cheese, and meat, as well as some plant oils like coconut and palm oil. However, eating too much saturated fat can raise LDL (bad) cholesterol levels, potentially increasing the risk of heart disease.
That said, some saturated fat is stored in your body as adipose tissue (a.k.a. body fat)-but it’s also what your body taps into for energy during aerobic exercise. So it’s not about cutting it out entirely- just aim for moderation. Look at your nutrition labels and try to keep saturated fats as a smaller proportion of your overall fat intake.
The Ugly: Trans Fats
Now we come to the true villains: trans fats.
These are the fats we should avoid as much as possible. Artificial trans fats are created through a process called hydrogenation, which turns liquid oils into solid fats to improve shelf life and texture. Unfortunately, they also wreak havoc on your health- raising bad cholesterol (LDL), lowering good cholesterol (HDL), and increasing your risk of heart disease, stroke, and even diabetes.
Even worse? Their unique chemical structure doesn’t just harm your body directly-it actually blocks the uptake of healthy fats like omega-3s into your cells. That’s a double whammy you definitely don’t want.
Trans fats are most commonly found in processed snacks, baked goods, margarine, and fast food. Thankfully, many countries have started banning or heavily regulating artificial trans fats- but it’s still worth checking labels for terms like “partially hydrogenated oil”.
Bottom Line
Fat isn’t the enemy- it’s part of the team. The key is knowing which fats support your health and which ones to limit or avoid. Focus on healthy unsaturated fats, keep saturated fats in check, and dodge trans fats like your arteries depend on it (because they do).
Eat smart, read your labels, and show that cake who’s boss.
