Dietary Fats: Friend or Foe?

Dec 16

Let's explore the often misunderstood world of fats. You have definitely encountered negative stigma about fats at some point in your life, from the classroom to parents and even among friends. Generally, fats have been viewed negatively in popular diets, leading many to believe they are the enemy of good health.

Over the last two decades, the fascination with dieting has taken off globally, with people everywhere exploring new ways to tackle their health goals (9). With the heightened focus on low-fat diets and fat-free snacks, the message has been clear: avoid fats. But fats help us stay energized and healthy. So, what’s the truth about fats? Are fats bad, or have we been misinformed? Let’s take a look at the facts.

You Need Dietary Fats!

Dietary fats are essential. Your body uses fat to function. Without dietary fat, your body would struggle to perform basic functions, and you would miss the nutrients that keep you healthy.

But here’s the twist: not all fats are created equal. There are fats that we should consume more often and fats whose intake we should limit.

1. Saturated Fats: Moderation is Key

There has been a long-time misconception about saturated fats. They have often faced criticism, but they’re not inherently harmful. Saturated fats are typically solid at room temperature and can be found in animal products such as butter, cheese, fatty meats, and tropical oils like coconut and palm oil. While they can increase your LDL cholesterol (the "bad" cholesterol), they are still necessary in our diet. For instance, saturated fat functions range from helping with our body’s cell structures to absorbing essential fat-soluble vitamins like A, D, E, and K (4). Incorporating saturated fats from whole foods into a balanced diet can be acceptable if done in moderation, with a recommended limit intake of <10% of the total energy for healthy individuals (3). If you have cardiovascular issues such as high cholesterol, you may want to reduce that intake to around 5-6% of total daily energy (3). Overall, control your portions: while having a nice cut of steak or a piece of cheese, accompany the meal with plenty of vegetables and whole grains as well!

2. Unsaturated Fats: The Good Fats

Unsaturated fats are generally considered a healthier choice for most people. Unlike saturated fats, which are solid at room temperature, unsaturated fats are liquid at room temperature. You can find them in avocados, nuts, seeds, and olive oil. These fats have been shown to reduce the risk of heart disease, lower cholesterol, improve brain function, and even reduce liver cancer risk. For instance, a cohort study conducted over an average time of 26.6 years, concluded that a higher intake of vegetable and polyunsaturated fats reduced the risk of developing liver cancer and fatty liver disease (10).

So, when adding fat to your meals, go for these options. They’ll keep you feeling full, satisfied, and energized without harming your health.

Olive Oil: Sprinkle on salads and use it for cooking; it’s rich in polyunsaturated fats and linked to lowering the risk of heart disease (11).
Avocados: Creamy, delicious, lots of recipe options (who doesn’t love guacamole or avocado bagels), and they are packed with monounsaturated fats (5).
Nuts and Seeds: These make great snacks and additions to salads and contain healthy fats that support your body’s heart and other processes (3).
Fish: Fatty fish like salmon, mackerel, and sardines are great sources of omega-3 fatty acids. These fats have been shown to support heart health and reduce inflammation (2).

3. Lessen Your Trans Fat Intake

Try to limit your intake of trans fats. Naturally occurring trans fats, in foods like butter, lamb, and beef, can contribute to heart disease risk when consumed in excess (1). However, the primary concern is artificially produced trans fats, which are commonly found in ultra-processed foods such as solid margarines, baked goods, cookies, crackers, and packaged snacks. Unlike unsaturated fats, which are beneficial and usually liquid at room temperature, trans fats are solid and have been shown to raise bad cholesterol (LDL) while lowering good cholesterol (HDL), increasing the risk of heart disease and stroke (1). While not all fats are harmful, it is important to minimize artificial trans fats in your diet.

Fats Help You Burn Fat

Did you know that eating some fats can help you lose fat? Crazy, right? But it’s true. Healthy fats help regulate your hormones, especially those involved in fat-burning processes (7). Additionally, they help you feel fuller for longer, which can reduce calorie intake. This is due to fats, such as unsaturated omega-3 fatty acids, that promote the release of hormones like leptin, which tells your brain that you’ve had enough to eat (7). Diets that include healthy fats, like the Mediterranean diet, are associated with weight loss and improved body composition (8).

Never heard of the Mediterranean diet? Other mainstream diets and trends may have shadowed this amazing option! This diet describes the dietary trend seen in individuals who live in coastal countries of the Mediterranean Sea, such as Greece and Italy. The Mediterranean diet is an eating pattern that emphasizes whole grains, fruits, vegetables, nuts, seeds, legumes, olive oil, moderate fish and poultry, and limited dairy and red meat. The focus is on plant-based foods and healthy fats (6).

So, if you’re eliminating fats to lose weight, you might want to adjust your approach. Eating more healthy fats can help regulate your appetite, balance hormones, and improve your metabolism.

Low Fat? Right or Wrong?

Low-fat diets are popularized. Contrary to belief, low-fat products can be packed with preservatives and other unhealthy ingredients to make them taste better, which can mess up your health goals.

When you completely remove fats from your diet, you also eliminate the ability to have a balanced, healthy meal. Healthy fats aid in absorbing vitamins and provide the long-lasting energy your body needs to stay active and healthy (4). So, when you see a low-fat product, ask yourself: what was added to replace the missing fat? Usually, it’s empty calories that do more harm than good, so be careful!

Conclusion

So, should you fear fats?

No! Fats are an important component of a balanced diet.

The right kinds of fats are essential for a healthy body, a sharp mind, and long-term wellness. Focus on unsaturated fats and keep saturated fats in moderation in your diet.

Here’s a straightforward guideline: when unsure about your food choices, stick to whole foods like avocados, nuts, fish, seeds, and olive oil. With these considerations, however, balance is essential. Focusing too much on any one type of nutrient – whether it’s fats, carbs, or protein – won’t get you desirable results. Create a diverse diet and enjoy all food groups in moderation. Still, enjoy meats and baked goods, but in moderation or consider lean cuts of meat while incorporating vegetables and fruits into your diet as well!

So, the next time you have a handful of nuts or add olive oil to your salad, don’t feel guilty. These fats can support your health and well-being. There’s nothing wrong with that!

References

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Kris-Etherton PM, Harris WS, Appel LJ; Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106(21):2747–2757. https://doi.org/10.1161/01.CIR.0000038493.65177.94.
Maki KC, Dicklin MR, Kirkpatrick CF. Saturated fats and cardiovascular health: Current evidence and controversies. J Clin Lipidol. 2021;15(6):765-772. https://doi.org/10.1016/j.jacl.2021.09.049.
Meijaard E, Abrams JF, Slavin JL, Sheil D. Dietary fats, human nutrition and the environment: Balance and sustainability. Front Nutr. 2022;9:878644. https://doi.org/10.3389/fnut.2022.878644.
Pacheco LS, Li Y, Rimm EB, Manson JE, Sun Q, Rexrode K, et al. Avocado consumption and risk of cardiovascular disease in US adults. J Am Heart Assoc. 2022;11(7):e024014. https://doi.org/10.1161/JAHA.121.024014.
Rishor-Olney CR, Hinson MR. Mediterranean diet. StatPearls [Internet]. 2023 Mar 27. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.statpearls.com.
Sabour H, Norouzi Javidan A, Latifi S, Shidfar F, Heshmat R, Emami Razavi SH, et al. Omega-3 fatty acids' effect on leptin and adiponectin concentrations in patients with spinal cord injury: A double-blinded randomized clinical trial. J Spinal Cord Med. 2015;38(5):599–606. https://doi.org/10.1179/2045772314Y.0000000251
Tsaban G, Yaskolka Meir A, Rinott E, Zelicha H, Kaplan A, Shalev A, et al. The effect of green Mediterranean diet on cardiometabolic risk: a randomized controlled trial. Heart. 2021;107(13):1054–1061. https://doi.org/10.1136/heartjnl-2020-317802.
Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, et al. Fad diets: Facts and fiction. Front Nutr. 2022;9:960922. https://doi.org/10.3389/fnut.2022.960922
Yang W, Sui J, Ma Y, Simon TG, Petrick JL, Lai M, et al. High dietary intake of vegetable or polyunsaturated fats is associated with reduced risk of hepatocellular carcinoma. Clin Gastroenterol Hepatol. 2020;18(12):2775-2783.e11. https://doi.org/10.1016/j.cgh.2020.01.003.
Yubero-Serrano EM, Lopez-Moreno J, Gomez-Delgado F, Lopez-Miranda J. Extra virgin olive oil: More than a healthy fat. Eur J Clin Nutr. 2019;72(Suppl 1):8–17. https://doi.org/10.1038/s41430-018-0304-x.

Post Written By: Siwon Jengsuksavat

SNAP Western