Are There Actually Any Good Fats?

Good Fats – Do They Exist?

The scapegoat of the food world is fats. Nobody seems to believe that good fats exist. Now, shelves are full of foods that boast that they are low fat or non-fat. However, if something is non-fat, to enhance the taste, it will be full of sugar- which is bad for you. Unfortunately, fat is often lumped in with sugar, as they are both found in unhealthy foods like chips and ice cream. However, salmon and Greek yogurt also contain fats. So, are these foods healthy in spite of their fat content, or because of them?

If you look past the lens of fad diets, you can see that some fats are bad for you, but some are good. Trans, saturated, and unsaturated fats are the three main kinds of fats:

Trans Fats

  • Found in chips, ice cream, biscuits, and cakes
  • Artificial
  • Have no health benefits
  • Raise your cholesterol levels by affecting LDL levels in your body. If there are enough LDL particles in your body, they stick to the walls of your arteries. This clogs your arteries and increases your risk of heart attacks and strokes
  • Solid at room temperature
  • Finally, they are bad for you and should be avoided.

Saturated Fats

  • Found in red meat and dairy
  • Can raise your cholesterol
  • An analysis of 21 studies said there wasn’t enough proof to say that these fats increase your risk of heart disease
  • However, although these fats may not increase your risk of heart disease, the fact that they can raise your cholesterol is reason enough to limit them. Thus, the American Heart Association recommends only 5% or 6% of your calories should come from these fats
  • Solid at room temperature.

Unsaturated Fats

  • There are two kinds of unsaturated fats: monounsaturated fats and polyunsaturated fats
  • The Seven Countries Study showed that mono fats are good for you. This is because they lower your risk of heart disease
  • Mono fats are found in oils.
  • Poly fats are essential to your body for the absorption of fats. However, your body can’t make them, so you have to eat them.
  • Two types of poly fats are omega-3 fats and omega-6 fats. Omega-3 fats are found in fatty fish and omega-6 fats – in vegetable oils
  • Unsaturated fats lower your cholesterol levels, which reduces your risk of heart disease
  • Finally, they are liquid at room temperature.

So, the answer to the question of whether fats are good for you or not is: it depends. Unsaturated fats are good for you. However, trans fats are bad for you. Finally, you should limit your intake of saturated fats. Also, although your body needs fats to function, fat is much more calorie dense than carbohydrates or proteins. So if you’re watching your waistline, it’s best to enjoy even the good fats in moderation. However, the days of demonizing all fats should be over – so avoid the non-fat products next time you go to the supermarket.

Please check out my recipe in which I used salmon, a source of healthy fats!

Leave a Comment

Recent Posts

  • Main Courses
  • Pasta

Pasta with Chanterelles, Prawns and Saffron Sauce

Take advantage of the chanterelle season and serve them with pasta. But if you want a luxurious dish, add some…

  • Main Courses
  • Pasta

Asparagus Pasta With Saffron Cream Sauce

Are you looking for a new delicious recipe to use asparagus? Then surely this fragrant pasta with salmon, prawns and…

  • Bread
  • Vegan

Easy Focaccia Bread (Focaccia No Knead)

Are you looking for a recipe for focaccia that requires minimum effort for maximum satisfaction? Then you are in the…

  • Healthy Lifestyle

Stay At Home – My Life (And Food) Under Quarantine

  It has been a long time since I posted anything either on my blog or social media. And it…

Agnieszka Weiner

Hi, I am Agnieszka, and I am passionate about delicious but healthy food. So many healthy dishes are bland and uninteresting. I reject this. So I am inspired to create yummy recipes for healthier (often plant-based and gluten-free) versions of family favourites. I look forward to you trying them and giving me your feedback.

Read More