Welcome back! I hope you read Part I of this series (if not check it out here) and learned the many roles dietary fat plays in our health and well being. I also hope I was able to debunk some of the myths surrounding this largely misunderstood macronutrient. Now, I want to briefly explain the different types of dietary fat because (you probably guessed it), not all fats are created equal.
Polyunsaturated Fats (The Complicated)
This category includes omega-3’s and omega-6’s. Omega-3’s can be further divided into EPA and DHA. These are the healthy fats found mostly in fish (think salmon) and in grass-fed beef and pasture-raised eggs (though in smaller amounts). Our brain cells LOVE DHA (the human brain is nearly 60% fat after all).
Omega-6’s are also essential. However, many people over consume this type of fat in the form of processed oils (safflower, sunflower, canola, corn, and soybean) due to the standard American diet. These oils are found in almost every shelf-stable product (including salad dressings, ice cream, chips, crackers, roasted nuts, and more). Unfortunately, these pervasive oils are extremely inflammatory due to the chemical processing they undergo. Overeating polyunsaturated oils places a lot of stress on your body. That’s why I consider this group “complicated.”
Main takeaway – focus on whole food sources of polyunsaturated fats which will give you a higher ratio of omega-3’s to omega-6’s.
Monounsaturated Fats (The Good)
Monounsaturated fats are a superfood for your brain. They’re also heart healthy and full of antioxidants. Sources include avocados, many nuts and seeds, and extra virgin olive oil (EVOO). Again, I promise you don’t need to be afraid of these fats. Consider the Mediterranean diet, shown to have long-term and significant health benefits, which emphasizes consumption of high-fat whole foods (especially EVOO). Studies proved the diet also reduces cardiovascular events such as heart attack and stroke.
Main takeaway – use olive oil to make homemade salad dressings and dips. You can also cook with it at low to medium temperatures, but avoid high heat cooking (reserve that for saturated fats). Don’t be afraid of whole food sources of monounsaturated fat.
Saturated Fats (The Complicated)
Saturated fats are great for cooking at high temperatures. If you are able, prioritize organic, grass-fed, and pasture-raised sources. Think full fat dairy (butter and ghee), meats, and coconut oil. So, why did I also label saturated fats as “complicated?” They can be good or bad depending on the overall quality of your diet. Processed foods are usually high in sugar, and they’re also frequently eaten with saturated fat. Picture a buttered bagel, pizza, and most mass-produced breads used for sandwiches and even hamburgers. This combination can cause insulin resistance, a precursor to inflammation and fat storage.
Main takeaway – avoid combining high sugar foods with sources of saturated fat. Instead focus on whole food sources of saturated fat and eating a well balanced, minimally processed diet.
Trans Fats (The Bad)
The majority of trans fats are artificial and industrially processed. They’re highly inflammatory, place you at risk for chronic disease, and harm gut health. They can raise total cholesterol while lowering HDL (commonly thought of as the “good” cholesterol). On packaging, trans fats are labeled as hydrogenated or partially hydrogenated oils. They’re used by food companies to extend shelf life and give food a desirable texture. Buyer beware of packaged foods, dessert mixes, and nut butters (yes, the beloved Skippy peanut butter has hydrogenated oil listed as an ingredient!).
Main takeaway – always read food labels and avoid sources of trans fats.
In summary, not all fats are created equal. While it may seem obvious, I can’t say it enough – prioritize whole food sources of fat found in nature and avoid, whenever possible the industrially manufactured options. If you’re curious how to start incorporating more healthy fat into your diet, I can’t wait for you to read Part III!
Also, I love a good visual to help me digest information. So I designed the below PDF as a quick reference for remembering the different types of fat. Feel free to print it and hang it on your fridge!
Interested in learning more about dietary fat? I absolutely trust Max Lugavere as a resource. Check him out here.
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