Is fat really as bad for us as we have been taught?

Getty Images

Have you ever sat down at a cafe with a friend when they started throwing some shade because you asked to make your latte with whole milk? Or because you added cheese, bacon and avocado to your breakfast sandwich? Maybe they went so far as to let you know that “fats are unhealthy.” This is something that many of us have heard, but it leads many of us to wonder: is this based in reality?

The truth is, it’s a bit misleading to say that all fats are bad for you. Some fats are unhealthy, such as trans fats – But some Fats, such as those found in olive oil, avocado, nuts and seeds, are not only healthy but can even lower your risk of diseases such as heart disease.

Keep reading to better understand the truth around fats, with important information and a healthy dose of nuance shared by registered dietitians. We’ll talk about which fats can be healthy, which fats you might want to stay away from, and how much fat you should eat every day.

Is fat really that bad for you?

“Fats often get a bad rap, but they’re not as bad for us as some people would have us believe,” he says Lauren Manaker, a registered dietitian. “Certain fats play a crucial role in various bodily functions, such as energy storage, hormone function and the absorption of fat-soluble vitamins such as A, D, E and K.”

She explains that the key here is to focus on eating the right types of fats rather than avoiding all fats. “Including healthy fats such as those found in avocados, nuts, seeds and fatty cold-water fish can support heart health and help reduce inflammation,” Manaker said.

If this is the case, how have fats become so maligned? Maddie Pasquarielloa registered dietitian, explained that many people associate eating fats with gaining weight or are afraid to eat fats for fear that they will consume too many calories.

The ‘healthy’ types of fat

To perform optimally, we must make sure we eat enough of it certain types of fats.

“A diet that includes adequate amounts of healthy fats – including monounsaturated and polyunsaturated fats – can help lower LDL cholesterol (also known as ‘bad cholesterol’), give us energy to keep us full and to help absorb fat. soluble vitamins,” Pasquariello said. She added that dietary fats also play a role in important body processes such as hormonal health and temperature regulation.

When Pasquariello talked about healthy unsaturated fats, he pointed out that this also applies omega-3 and omega-6 fatty acids. “Omega-3 fats help regulate inflammatory responses, and higher intakes are associated with lower risks of heart disease, dementia, Alzheimer’s disease and other chronic conditions,” she said.

Your body cannot produce omega-3 and omega-6 fatty acids itself, so it is important to get them through your diet. Omega-6s found in many different foods, including nuts and seeds, vegetable oils, eggs, hemp seeds, and many processed snack foods. Omega-3 fatty acids are a little more difficult to obtain and can be found in foods such as oily fish, chia seeds, hemp seeds and flax seeds, as well as in supplements such as fish oil.

But even if a fat is classified as a “healthy fat,” it’s not a good idea to eat unlimited amounts of it, especially since fats are high in calories.

“While there is no strict percentage or calorie goal recommended for unsaturated fat or total fat consumption, keep in mind that most people already consume enough or more than enough fat,” Pasquariello said. “With that in mind, a general goal is to avoid consuming more than 35% of your total daily calories from sources of healthy fats such as polyunsaturated or monounsaturated fats.”

She said it may be better for most people to keep this number closer to 20%, but this is highly individualized and depends on health factors and a person’s goals.

The less healthy types of fat

“In terms of the negative effects of dietary fat, we are usually talking about one of the following: overconsumption of saturated fat, consumption of trans fats, or excessive fat consumption that leads to excessive calorie intake for those trying to lose or lose weight. traps. ” explained Pasquariello.

General, saturated fats And trans fats are not the best for your health. According to the researchers, eating too much of this type of fat can lead to health problems such as heart disease and increased cholesterol levels Ashley Kitchensa registered dietitian. A few years ago, trans fats were banned in the United Statesalthough some packaged foods still contain trans fats in small quantities.

Meanwhile, meat and dairy products such as fatty cuts of beef, butter, cheese and ice cream are all present contain saturated fatjust like vegetable products such as coconut oil and palm oil. You don’t have to avoid saturated fats, but you should consider using them sparingly. In fact the Dietary Guidelines for Americans recommends limiting saturated fat intake to less than 10% of calories per day and replacing saturated fats with unsaturated fats. Still, more research is needed, especially considering that some research In recent years, it appears that some saturated fats may not have as bad an impact on the body as once thought.

As mentioned, eating too much fat of any kind can also be problematic in terms of weight gain. “Fats contain 9 calories per gram, compared to 4 calories per gram in carbohydrates and proteins,” Pasquariello said. “Of course, most foods contain a mix of micronutrients, but eating foods high in fat, in excess, can lead to an overall increase in calorie intake due to these values, which can also be harmful if you are trying to lose weight or lose weight. .”

How Much Fat Should People Eat Every Day?

“It is recommended that approximately 20-35% of your daily calories come from fats, with preference given to healthy fats,” says Kitchens. For an adult consuming 2,000 calories per day, this could end up being between 44 and 78 grams of total fat.

“It is helpful to keep fat consumption relatively low to make room for other sources of calories in the diet, such as complex carbohydrates, fiber-rich foods and protein,” she said. “There is no evidence to suggest that a diet higher in fat than these recommendations will be beneficial in the long term.”

Back to the guiding question: are fats really that bad for you? “Not at all,” says Keukens. “Fats are an essential part of your diet, but it’s important to choose fats that support your health.”

Related…