Good Fats vs. Bad Fats

Why do we need fats?

Fats are one of the three macronutrients essential to our diet, alongside carbohydrates and proteins. They are the body’s most concentrated source of energy, providing 9 calories per gram compared to 4 calories per gram from carbohydrates and proteins. But energy is just the tip of the iceberg.

Fats are vital for several bodily functions:

• Cell structure: Fats are a fundamental component of cell membranes, maintaining their integrity and flexibility.
• Nutrient absorption: Certain vitamins (A, D, E and K) are fat-soluble, meaning they require fats to be absorbed and utilised by the body.
• Hormone production: Fats are involved in the synthesis of hormones, including those that regulate metabolism and reproductive health.
• Insulation and protection: They provide a protective cushion for organs and help insulate the body against temperature extremes.

Different types of fats

For decades, fats were vilified due to their high-calorie content and association with heart disease. The “low-fat” diet trend that emerged in the 1980s and 1990s promoted the idea that all fats were harmful and that reducing fat intake was the key to good health.

However, this simplistic approach failed to distinguish between different types of fats, leading to widespread confusion and the unfortunate replacement of fats with refined sugars and carbohydrates, which only exacerbated health issues.

Not all fats are created equal. Understanding the difference between good fats and bad fats can optimise your health.

Good Fats:

• Monounsaturated fats, found in olive oil, avocados and nuts, are known for their heart-protective benefits. They are rich in antioxidants and support healthy cholesterol levels, reducing cardiovascular risk.
• Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential fats that the body cannot produce on its own. Omega-3s, found in fish such as mackerel and sardines, flaxseeds and walnuts, are particularly beneficial for heart and brain health. They help reduce inflammation and support cognitive function. As the brain is made up of nearly 60% fat, omega-3 fatty acids are crucial for cognitive function and mental health. They have been shown to reduce the risk of depression, dementia and other cognitive disorders.

Bad Fats:

• Trans fats are artificially created fats found in many processed foods, such as margarine, fried foods and baked goods. Trans fats contribute to the buildup of plaque in arteries, significantly raising the risk of heart disease, stroke and type 2 diabetes. Trans fats can disrupt insulin sensitivity and increase the risk of obesity and type 2 diabetes.
• Saturated fats, while not as harmful as trans fats, are found in red meat, butter and full-fat dairy products, and have been known to raise cholesterol levels. However, recent research suggests that not all saturated fats have the same impact on health, and their role in heart disease is more complex than once thought.

How to get the balance right

According to Dr Udo Erasmus, author of Fats That Heal, Fats That Kill, essential fatty acids like omega-3s and omega-6s are crucial for maintaining cellular health and preventing chronic diseases.

The ratio of omega-3 and omega-6

Getting the balance between omega-3 and omega-6 fatty acids in your diet is key. Both are essential for health, but the typical Western diet often has an imbalance, with too much omega-6 and too little omega-3. This imbalance can lead to inflammation and health issues.

Omega-3 fatty acids play a vital role in brain health, reducing the risk of depression, cognitive decline, inflammation and maintaining a healthy cardiovascular system. Omega-6 fatty acids help support skin health, reproductive health and the immune system. 

The impact of processing on fat quality

Industrial processing, such as hydrogenation (turning liquid oils into solid fats with hydrogen), can transform healthy fats into harmful trans fats. To avoid these, only consume whole, unprocessed foods and use fresh, cold-pressed oils. The freshness and quality of fats can affect their health benefits and nutritional profile. Look for oils that are cold-pressed and stored in dark bottles to protect them from oxidation.

The misconception of “low-fat” diets

A low-fat diet often leads to the consumption of processed carbohydrates and sugars, which can be more harmful than consuming healthy fats. Mindful consumption, by eating fats in moderation and focusing on high-quality sources, is key.

Practical tips for incorporating healthy fats

• Use cold-pressed oils such as flaxseed oil for dressings and drizzling foods.
• Add flaxseeds, chia seeds and walnuts to your meals for a boost of omega-3s.
• Choose algae sources or wild-caught fish like sockeye salmon instead of farmed fish to prevent exposure to potential contaminants.
• Avoid margarine and foods that contain partially hydrogenated oils, which are often high in harmful trans fats.
• Limit the intake of products high in saturated fats, especially if they come from processed sources.