What are good and bad Fats?
June 27, 2022
Fats have been demonized in the past, but there are actually good and bad fats. Good fats are essential to our health, while bad fats can contribute to heart disease, diabetes, and other chronic health conditions.
What are fats?
Fats are a type of nutrient found in food. They are necessary for our bodies to function properly. Fats are made up of triglycerides, which are molecules composed of three fatty acids.
There are four main types of fats:
- 1. Saturated fats
- 2. Unsaturated fats
- 3. Trans fats
- 4. Mono-unsaturated fats
Saturated fats are solid at room temperature and are found in animal products, such as meat, butter, and cheese. Unsaturated fats are liquid at room temperature and are found in plants, such as olive oil and nuts. Trans fats are created when manufacturers add hydrogen to liquid vegetable oils to make them solid. Mono-unsaturated fats are a type of unsaturated fat that has only one double bond in the fatty acid chain.
Good fats vs. Bad fats
Not all fats are created equal. Some fats are actually good for our health, while others can be harmful.
Good fats, such as Omega-3 fatty acids, help to protect our hearts and brains. They also reduce inflammation and support our immune system. Bad fats, such as trans fats and saturated fats, can increase our risk for chronic diseases, such as heart disease, stroke, and diabetes.
How to choose healthy fats
When it comes to fats, it’s important to choose healthy ones. Here are some tips:
- 1. Limit saturated fats and avoid trans fats.
- 2. Include mono-unsaturated and poly-unsaturated fats in your diet.
- 3. Get your Omega-3 fatty acids from fish or fish oil supplements.
- 4. Use olive oil, canola oil, or other vegetable oils when cooking.
- 5. Use nuts, seeds, avocados, and olives as healthy snacks.
Making healthy choices when it comes to fats can help to improve our overall health and reduce our risk for chronic diseases.