Fats: Why Do Some Have a Bad Reputation in Your Diet? Exploring "Good Fat" vs "Bad Fat"

Do they all deserve their bad rep ?

When it comes to fats in our diet, we encounter two main categories: visible fats and hidden fats. Visible fats include products like oils, butter, dairy fats (such as cream), margarines, and oil-rich fruits like nuts, almonds, and hazelnuts. Hidden fats, on the other hand, are found in everyday foods such as milk, cheese, meat, avocados, peanuts, and processed foods where fats are added during production (e.g., sausages, pastries, chocolate, ready meals, and chips).

Fats are energy-dense, which means they provide a significant amount of energy in small portions. And its overconsumption can potentially of them can lead to weight gain and other health issues. However, they are essential for our health. The key is to choose fats that provide the nutrients our bodies need while limiting those that can be harmful. If you're unsure which fats are beneficial or what their health benefits are, don't worry—let's dive deeper into the subject of "Good Fats" vs "Bad Fats" and clarify everything for you.

Cholesterol: Is It Really Bad for Your Health?

Cholesterol is present in foods such as meat, egg yolks, fish, shellfish, whole milk, yogurt, cream, cheese, and butter. In the human body, cholesterol plays an important role as a precursor for steroid hormones and vitamin D.

In the past, experts recommended reducing egg consumption due to their high cholesterol content. However, this advice is no longer relevant. Research has shown that the body can regulate its cholesterol production when dietary intake is high. Therefore, cholesterol from food is not harmful to health since it is naturally managed by the body. It is not directly responsible for cardiovascular diseases.

So, What Are “Bad" Fats?

The fats considered harmful to health are usually those that are unnecessary and have negative effects on the body. These should be limited in favor of healthier fats that provide essential nutrients.

1. Saturated Fatty Acids (SFA): These are found mainly in palm oil, coconut fat, butter, processed meats, meat, eggs, and cream. While SFAs have structural and physiological roles, the body can produce them on its own, making dietary intake unnecessary.

2. Trans Fatty Acids (TFA): Found primarily in pastries, cookies, cakes, chips, ready meals, and chocolate bars, TFAs are either naturally produced by ruminant animals or artificially added to commercial foods to enhance texture and shelf life.

Excessive consumption of SFAs and TFAs raises blood cholesterol levels. Unlike cholesterol from food, these fats are the real culprits behind elevated cholesterol. Their overconsumption contributes to cardiovascular complications. Known as atherogenic, they can form fatty plaques in arteries, leading to cardiovascular diseases, strokes, and heart attacks.

The Bottom Line

Fats are essential for our health, and cutting them out completely is not the answer. Instead, focus on consuming beneficial fats like those found in vegetable oils and nuts, which provide essential nutrients. At the same time, limit your intake of unnecessary fats, particularly those found in processed foods like pastries, ready meals, and processed meats.

Nutrition labels are a great tool to help you make informed choices about the types and amounts of fats in your diet. This week, we encourage you to take a closer look at labels to become more aware of your food quality. Remember, moderation and balance are your best allies for a healthy lifestyle.