Do you remember being told “fats are bad”? There were claims indicating the less fat the healthier. But then, seemingly overnight, extreme high fat diets promoting weight loss were broadcasted across the net. And now, there is much information about healthy and non-healthy fats. And trans vs saturated vs unsaturated fats. Literature and recommendations have swung back and forth over the years. Here I discuss the current evidence and recommendations regarding fat.

What are Fats?

Fats are an important part of a well-balanced diet. In fact, fats should make up about 30% of daily caloric intake. They are calorie dense, providing about 10 kcal per gram compared to protein (4 kcal/g) and carbohydrates (3.4 kcal/g). Healthy fats help provide our bodies with energy and essential macro and micro nutrients. (For more information on macros and micros check out my recent post https://lrxwellness.com/macro-and-micro-nutrients/.) There are 3 main fat categories: trans, saturated, and unsaturated.

Trans Fat (aka “bad” fat)

Trans fat is a byproduct of hydrogenated oils, which came about in effort to prolong shelf life of foods. There is no safe quantity. Trans fat increases bad cholesterol, causes inflammation, leads to insulin resistance and increases the risk for developing diabetes. Together, this dramatically increases the risk of heart disease. Fortunately, trans fat is banned in the US and many other countries.

Saturated Fat

Saturated fat is not good nor bad. In moderation it is okay. Experts recommend saturated fats make up <10% of daily caloric intake. It is found in things like red meat, whole milk products, butter, cheese, coconut oil, etc. Too much saturated fat may increase cholesterol and therefore increase the risk for heart disease. However, evidence is conflicting. Current literature does show that replacing saturated with unsaturated fats decreases the risk of heart disease.

For example, 2 slices of pork bacon contain 1.5 grams of saturated fat. This equals 15 kcal, <1% of total daily calories based on a 2000 calorie diet.

Unsaturated Fat

These are the healthiest fats. They come from nuts, seeds, fish, oils, etc. There are two main categories: monounsaturated and polyunsaturated.

As discussed in my recent blog post on vegetable oils (https://lrxwellness.com/the-truth-about-vegetable-oils/) omega-6 to omega-3 ratio is important. The higher the ratio the greater the risk for inflammation, increasing the risk for other disease states. Therefore, it is prudent to know how to incorporate omega-3 into a balanced diet.

Fast Facts on Fat

Fat is an essential part of a healthy, well-balanced diet.

Fat does not make you fat. Excess calories lead to weight gain.

Consuming more unsaturated, less saturated, and no trans fat decreases the risk of heart disease.

In Conclusion

Fat is an essential part of a healthy, well-balanced diet. It should make up about 30% of daily caloric intake (1 g of fat = ~10 kcal). There are 3 main fat categories: trans (bad), saturated (ok in moderation), and unsaturated (good). Healthy fats may improve cholesterol, blood sugar, and overall heart health. They can be found in a variety of foods such as: avocado, nuts, seeds, fish, and oils. And finally, contrary to the aged popular belief, fats are good!

As always, please reach out with questions, comments, or for further discussion.

Lindsey, PharmD, BCPS

References

NHS. (2023, April 14). Fat: The Facts. NHS choices. https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

The truth about fats: The good, the bad, and the in-between. Harvard Health. (2022, April 12). https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good