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Understanding Good Fats

Discover how much healthy fat you should include in your diet for optimal health and wellness.

In the 1980s, the USDA recommended a low-saturated-fat diet, advocating for an increase in polyunsaturated fats (PUFAs), claiming that reducing fat intake could lower the risk of cardiovascular disease. This advice became widely accepted, and foods were labeled "low cholesterol" as part of this campaign. However, numerous studies now show that these recommendations were flawed. Despite the widespread adoption of low-fat diets, rates of obesity, diabetes, dementia, and cancer have skyrocketed. Research has since revealed that consuming saturated fats can be healthier than polyunsaturated fats, depending on the type of fat and its chemical structure.

To understand which fats are healthy, we look at the number of double bonds in their chemical structure. The more double bonds an oil has, the more susceptible it is to lipid oxidation, a process that can convert the oils into harmful, toxic byproducts. Polyunsaturated fats, like those found in vegetable oils, have more double bonds and are more prone to oxidation. In contrast, monounsaturated fats, such as those in olive oil and avocado oil, have just one double bond, making them more stable and less prone to oxidation. Additionally, coconut oil, which contains no double bonds, is also considered a healthier fat option due to its resistance to oxidation. Animal fats, including lard and grass-fed beef tallow, are also stable, nutrient-rich fat choices and are less likely to oxidize compared to vegetable oils or seed oils.

Types of Fats:

1. Saturated Fats:

   • Found in animal products (e.g., meat, dairy) and some plant oils (e.g., coconut oil, palm oil).

   • Generally solid at room temperature.

   • Stable and less prone to oxidation.

   • Animal fats (such as lard, beef tallow, and butter) are nutrient-dense and offer a variety of vitamins (like vitamin A and D) that contribute to overall health.

2. Monounsaturated Fats:

   • Found in foods like olive oil, avocado, and nuts (e.g., almonds, cashews).

   • Contain one double bond in their chemical structure, making them more stable than polyunsaturated fats.

   • Liquid at room temperature but solidify when chilled.

3. Polyunsaturated Fats (PUFAs):

   • Found in vegetable oils (e.g., sunflower, soybean, safflower, canola, cotton seed, corn oil), grape seed oil, rice bran oil, and some nuts and seeds (e.g., flaxseeds, walnuts).

   • Contain more than one double bond, which increases their susceptibility to oxidation.

   • Omega-3 and Omega-6 fatty acids are types of PUFAs with essential roles in body functions.

4. Trans Fats:

   • Found in processed and fried foods made with partially hydrogenated oils.

   • These fats are artificially created and are harmful to health, increasing the risk of cardiovascular disease.

   • Should be avoided as much as possible.

In summary, it's important to focus on healthy fats such as monounsaturated fats (e.g., olive oil, avocado), saturated fats (e.g., coconut oil, lard, grass-fed butter) while limiting the intake of polyunsaturated fats from processed vegetable oils. Animal fats like lard and beef tallow are also healthy, stable fat choices when sourced from high-quality, pasture-raised animals. Each type of fat plays a different role in the body, but the overall quality of fats consumed is key to supporting long-term health.