Many of us get a little scared when we hear the word "fat" or "oil," don't we? We often hear things like, "Don't eat fatty foods, they'll make you fat," and "They'll raise cholesterol." But did you know that not all types of fat are bad for our bodies? In fact, some types of fat are essential for our bodies to stay healthy. So today, let's dispel the misconceptions about these fats and simply talk about what the truth is.
Simply put, what are fats?
Fat is one of the four main nutrients our bodies need. The others are protein, carbohydrates, and water. We call these macronutrients.
The main feature of fats is their high calorie content. That is, compared to other nutrients, fat has a very high calorie content per gram. Think about it, a gram of protein or carbohydrate has only 4 calories. But a gram of fat has 9 calories. This is more than double.
What does fat do inside our bodies?
Fat plays a very important role in our bodies. The walls of every cell in our body are made up of fatty acids. Fat also helps store and transport certain things throughout the body.
A good example is the fat-soluble vitamins. You've probably heard of vitamins A, D, E, and K. Fat is essential for our bodies to properly absorb these vitamins.
In addition, fat helps us feel full after eating, or "satiety." That's why eating a slightly fatty meal makes us feel full quickly.
The important thing is that the fat we eat from food does not get stored directly as body fat. Body fat is only stored if we eat more calories (whether they are fats, proteins, carbohydrates) than our body needs in a day.
What are the main types of fats?
We often categorize fats into "good fats" and "bad fats." But it's actually a little more complicated than that. Scientifically, there are four main types of fats in the foods we eat.
| Fat Type | Common Sources |
|---|---|
| Monounsaturated Fats | Avocados and avocado oil, nuts like cashews and their oils, olives and olive oil. |
| Polyunsaturated Fats | Oily fish like salmon, mackerel, sardines, soybeans, flax seeds, sunflower seeds, walnuts. |
| Saturated Fats | Coconut oil, coconut milk, palm oil, butter, cheese, whole milk, red meat (beef, pork), chocolate. |
| Trans Fats | Artificially produced margarine, bakery products, deep-fried fast foods (banned in some countries). |
Let's look at these types in a little more detail.
1. Unsaturated Fats - "Good Fats"
These are what we call "good oils." They are liquid at room temperature. They are very good for our heart health. There are two types of them:
- Monounsaturated fats: These help reduce the level of bad cholesterol (LDL cholesterol) in our body.
- Polyunsaturated fats: Of these , Omega-3 and Omega-6 fatty acids are two types that our body needs but cannot produce on its own. Therefore, we must obtain them from food. Omega-3 is abundant in fish oil and is very important for brain function and heart health.
2. Saturated Fats - "Fats to Limit"
These are fats that are solid at room temperature (e.g. coconut oil, butter). Although we call these "bad oils," they are actually not harmful in small amounts .
However, eating too much saturated fat is not a good thing. Because if you do, the level of bad cholesterol (LDL) in the body will increase, and over time, the risk of heart disease and blood vessel blockage may increase. That is why doctors advise eating these in moderation and in moderation.
3. Trans Fats - "Absolutely Bad Fat"
This is the most dangerous type of fat and the one we should avoid completely. Artificially produced trans fats are made by adding hydrogen to liquid vegetable oils to make them solid (hydrogenation). They are used to increase the shelf life of foods and to change the taste.
Trans fats raise the level of bad cholesterol (LDL) while lowering the level of good cholesterol (HDL). This greatly increases the risk of heart disease. For this reason, many countries around the world have banned the addition of artificial trans fats to foods.
So are "low-fat" foods really good?
This is a question that many people ask. When you go to a store, there are many types of yogurt, milk, and biscuits that are labeled "Low-Fat". We think that these are very healthy. But that is not always the case.
Think about it, when you reduce the fat in a food, it often loses its flavor. So what do food companies do? To restore that lost flavor, they add more sugar, salt, or other carbohydrates. So you might be eating something you think is low in fat, but it may actually be high in sugar. Over time, this can increase your risk of other diseases, such as Type 2 Diabetes.
Therefore, it is very important to read the nutrition label before buying anything. Even if it is low in fat, check how much sugar and carbohydrates it contains.
What do you think about high-fat diets?
There are some dietary patterns, such as the ketogenic diet, which greatly reduces carbohydrates and increases fat and protein intake. These may be beneficial for some medical conditions (e.g., refractory epilepsy).
However, this type of special diet is not suitable for everyone. For some people, following such a high-fat diet can put extra strain on the liver or kidneys. Therefore, never follow such special diets without talking to your doctor.
If you have questions about food and nutrition, and feel confused, it's normal. The best thing to do is to see your family doctor and talk about this. He or she can guide you on a healthy eating plan that's right for you.
Take-Home Message
- Not all fats are "bad." "Good" fats, such as unsaturated fats, are essential for our bodies to stay healthy.
- Try to include foods rich in unsaturated fats, such as avocados, olive oil, nuts like cashews and almonds, and oily fish in your diet.
- Limit your intake of saturated fats (coconut oil, butter, red meat). You don't have to cut them out completely, but eat them in moderation.
- Avoid foods containing artificial trans fats (baked goods, some types of margarine) as much as possible. These are the "bad" types of fat.
- Don't be fooled by the "Low-Fat" label. Also, be aware of the amount of sugar it contains before purchasing.
- Be sure to consult your doctor before making any major changes to your diet, especially before following a high-fat diet like keto.
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