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Good and Bad Fats – What You Should Know

Most people make the mistake of associating fats with “becoming fat”. So they start neglecting the consumption of fats in their diet which, unknown to them, leads to several health problems. Fats are essential nutrients for the body and need to be consumed in moderate amounts in order to sustain a balanced health. It’s true though that the consumption of bad fats will lead to unhealthy consequences especially related to your cholesterol levels. What’s important is that you distinguish between good fats and bad fats.

What are Good Fats for Your Body?

Any unsaturated fat is usually good for you body. Unsaturated fats are the ones that are in liquid state at room temperature. Examples of foods that contain unsaturated fats are olive oil, safflower oil, canola oil, hemp see oil and fish oil. These good fats are the basic source of Omega-3 and Omega-6 fatty acids in your body (these are also known as good fatty acids). These fatty acids are essential to maintain good health as they balance the cholesterol levels and heal inflammation in the body.

You can consume oily fish like salmon on regular basis to get your dose of Omega-3 fatty acids. Green leafy vegetables are also a good source of essential fatty acids as are nuts like walnut and almonds. Consumption of extra virgin oils in the form of olive oil and canola oil can satisfy your body’s requirement of good fats. What are good fats called in scientific terms? Well they are usually referred to as “Monounsaturated fats” and “Polyunsaturated fats”. Monounsaturated fats are more essential and beneficial than the polyunsaturated ones, but both are required for the healthy functioning of the body.

What are Bad Fats for Your Body?

Saturated fats and Trans-fats are essential bad fats for your body. Saturated fats are usually the ones that stay solid at room temperature like Lard, butter, Meat fat found in red meat and chicken skin etc. You must restrict you consumption of bad fats and focus more on the intake of good fats. Coconut oil and palm kernel oil are said to be good for you even though they contain saturated fats, this is because of their chemical composition which is easier for the body to assimilate.

Trans-fats are usually present in hydrogenated vegetable oils used in packaged and processed food items like cookies, cakes, chips and the like. Health organizations are vying to ban the addition of trans fats in packaged food items.

So that’s about the basic info on good fats and bad fats. Dietitians claim that close to 20-30% of your calories should come from good fats, so if you are consuming close to 1600 calories a day, 50 grams or more should be good fats.

Find more articles on bad fat foods,  healthy recipes and more in our diet section.