When it comes to fats, not all are created equal. Just like with carbohydrates, there are good fats and bad fats. Understanding these differences is crucial for making healthier dietary choices. Let's dive into what makes a fat good or bad, and how you can use nutrition labels to make better choices.
What Are Fats?
Fats, or lipids, are essential macronutrients that provide energy, support cell growth, protect organs, and keep the body warm. They also help the body absorb certain nutrients and produce important hormones. Fats can be categorized into several types:
What Are Good Fats?
Monounsaturated Fats and Polyunsaturated Fats are considered good fats because they can help reduce bad cholesterol levels, lower the risk of heart disease, and provide essential fatty acids.
- Monounsaturated Fats: Found in olive oil, avocados, and nuts.
- Polyunsaturated Fats: Found in fish, flaxseeds, and walnuts. These include omega-3 and omega-6 fatty acids, which are essential for brain function and cell growth.
What Are Bad Fats?
Saturated Fats and Trans Fats are considered bad fats because they can raise bad cholesterol levels and increase the risk of heart disease.
- Saturated Fats: Found in red meat, butter, and cheese. While necessary in small amounts, excessive intake can be harmful.
- Trans Fats: Found in many processed foods, such as baked goods and fried foods. These fats are particularly harmful and should be avoided as much as possible.
Here's How to Read the Label for Fats
As discussed in our previous article on reading nutrition labels, understanding the fat content in foods can help you make healthier choices. Many fats can sometimes be considered “natural” because they came from plants. Food companies will often put the word “natural” on the label because the product will sell better. Don’t be fooled.
- Total Fat: Indicates the total amount of fat per serving of a food.
- While it is important to know how fatty a food is overall in comparison to total calories, for heart health, we are more concerned with fat quality from the other options below.
- Saturated Fat: Look for lower amounts. Aim for less than 10% of your daily calories from saturated fat.
- Foods in the ingredients list that contribute saturated fat will be coconut oil. palm oil, palm kernel oil, lard, butter, cream.
- While they may come from natural sources, too much all at once is still not a good idea and will raise LDL cholesterol.
- Trans Fat: Avoid foods with trans fat. The goal is to have 0 grams of trans fat per day.
- Foods in the ingredients list that contribute trans fat include things that say “partially hydrogenated.”
- Many processed fried and baked goods like crackers, chips, cakes and cookies will have this. But surprisingly, even popular peanut butter brands have it, too.
- While trans fats are technically banned due to horrible effects on the heart, they are so widely used in the food industry that they are still everywhere in supermarkets. We, as consumers, just need to watch out.
- Monounsaturated and Polyunsaturated Fats: These are often listed under total fat. Higher amounts of these fats are beneficial.
Recommended Daily Allowances (RDAs) for Fats
Based on a standard 2,000-calorie diet, the general guidelines recommend:
- Total Fat: 20-35% of daily calories, or about 44-78 grams.
- Saturated Fat: Less than 10% of daily calories, or about 20 grams from adding up all the food label.
- Trans Fat: As low as possible.
Takeaways
Understanding the differences between good and bad fats, and how to read nutrition labels, can significantly impact your health. Focus on incorporating more monounsaturated and polyunsaturated fats into your diet while minimizing saturated and trans fats. Always read the nutrition label and use the conversion tips to make informed decisions. For personalized advice, consult with a registered dietitian or a health coach.