Not all fats are created equal

Topics covered in this article:

Fats have long been misunderstood, often demonised as the root cause of weight gain and chronic health conditions such as heart disease. However, scientific evidence shows that not all fats are created equal and it is important to understand the difference between good fats and bad fats.

This can play a significant role in helping you learn how to improve your overall health, manage your weight, and reduce your risk of developing chronic diseases.

Our articles are always evidence-based and oriented to a Personalised Health approach, and we aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article, we’ll explore the different types of fats, the role of fats in the body, and provide you with scientifically backed, practical strategies for you to incorporate healthier fats into your daily eating.

Dietary fats are generally categorised into four main types:

Saturated fats
Trans fats
Monounsaturated fats
Polyunsaturated fats

While all fats provide the same number of calories, their structure, and how they affect the body, vary significantly.

Saturated fats are found in animal products like meat, butter, and cheese, as well as in some plant oils like coconut and palm oil. These fats are typically solid at room temperature. For decades, they have been labeled as a significant contributor to heart disease because they were thought to raise levels of low-density lipoprotein (LDL) cholesterol – sometimes referred to as “bad cholesterol”.

However, studies have begun to challenge the notion that all saturated fats are harmful. Research indicates that saturated fats can affect cholesterol levels differently depending on their source. For example, studies suggest that the saturated fat in dairy products might have a neutral or even protective effect on heart health, due to bioactive compounds like calcium and certain fatty acids.

But excessive consumption of processed meats and high-fat dairy may still pose a risk to cardiovascular health, so moderation is key. Balancing saturated fats with healthier fats is recommended to optimise your health.

Unlike saturated fats, trans fats are widely recognised as harmful. They are primarily found in partially hydrogenated oils, which are used in many processed foods, such as baked goods, fried foods, and margarine. Trans fats raise LDL cholesterol while simultaneously lowering high-density lipoprotein (HDL) cholesterol – the “good” cholesterol. This double effect significantly increases the risk of chronic health conditions such as heart disease, stroke, and Type 2 diabetes.

The harmful effects of trans fats are so well-established that many countries have taken steps to ban them or limit their use in food products. The World Health Organization (WHO) called for a global elimination of industrially produced trans fats (iTFA) by 2023. Whilst this goal has not been met, there has been significant progress in working towards this in many countries.

Monounsaturated fats are one of the healthiest types of fat, found in foods such as olive oil, avocados, oily fish, eggs, grass-fed milk, flaxseed, hempseed and nuts. Scientific evidence suggests that diets rich in monounsaturated fats can help reduce LDL cholesterol and decrease the risk of heart disease. They also help on a cellular level – maintaining and developing cell health. One of the best-known examples of this is the Mediterranean diet, which is high in olive oil and has been linked to better cardiovascular outcomes and longevity.

Monounsaturated fats are also rich in antioxidants, particularly vitamin E, which supports skin health and reduces inflammation throughout the body. This anti-inflammatory effect is particularly important as chronic inflammation has been linked to many chronic conditions, including heart disease, diabetes, and cancer.

Polyunsaturated fats are another type of healthy fat, and they include omega-3 and omega-6 fatty acids. These fats are considered “essential” because the body cannot produce them, so they must be obtained through diet. Polyunsaturated fats are found in fatty fish (like salmon, mackerel, and sardines), nuts and seeds, eggs, tofu and soybeans, and oils such as sunflower, grape seed and flaxseed.

Fats are an essential macronutrient – a nutrient that your body needs in large amounts to provide energy and support various physiological functions. Carbohydrates and protein are the other key macronutrients your body requires.

Fats provide energy, support cell structure, help your body absorb certain vitamins such as A, D, E, and K, and help regulate hormones. They also play a role in brain health and overall body function. However, the type of fat consumed can either promote good health or contribute to disease.

Numerous studies support the conclusion that good fats, such as monounsaturated and polyunsaturated fats, promote better health outcomes, while bad fats, like trans fats and excessive saturated fats, increase health risks.

Improving the quality of the fats you eat is a simple and effective way to boost your health. Overall, a healthy eating pattern should include a balance of macronutrients, and a focus on whole foods that are packed with beneficial nutrients, including sources such as vegetables, fruits, nuts, seeds, whole grains and legumes.

Here are some practical strategies to help you incorporate more good fats every day:

Not all fats are created equal, and understanding the difference between good fats and bad fats can have a profound impact on your health. While trans fats and excessive saturated fats contribute to heart disease, inflammation, and poor brain function, good fats like monounsaturated and polyunsaturated fats support cardiovascular health, reduce inflammation, and improve brain function.

By focusing on incorporating healthy fats into your diet and reducing bad fats, you can take control of your health and reduce your risk of developing chronic diseases. A balanced, whole food approach to fat consumption – eating high quality good fats in moderation – is a vital part of a long-term strategy to help you improve your health, manage your weight and boost your overall wellbeing.

If you are looking for support to optimise your health, come to one of our beautiful detox health retreats, designed to help you detoxify both physically and mentally – either in the tranquil English countryside or on the beautiful Mediterranean island of Gozo.

We passionately provide personalised detox and wellness programmes for lasting health improvements. Our expert team, including naturopaths and nutritionists, lead diverse programmes for weight management, gut health, and stress relief. Our educational talks can help empower you to understand what impacts your health, and what steps you can take to improve your health.

Our Personalised Health practitioners will recommend positive, sustainable lifestyle choices tailored to your individual health circumstances and goals.

At Amchara, you will be immersed in a supportive and nurturing environment, combining a Functional Medicine and naturopathy approach, that enables you to switch off, relax and kickstart your health journey, and Change for Good.