Good Fats vs. Bad Fats

To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:

§  monounsaturated fats

§  polyunsaturated fats

§  saturated fats

§  trans fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

GOOD FATS
MONOUNSATURATED FAT	POLYUNSATURATED FAT
§  Olive oil §  Canola oil §  Sunflower oil §  Peanut oil §  Sesame oil §  Avocados §  Olives §  Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) §  Peanut butter	§  Soybean oil §  Corn oil §  Safflower oil §  Walnuts §  Sunflower, sesame, and pumpkin seeds §  Flaxseed §  Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) §  Soymilk §  Tofu

Trans fats, or hydrogenated oils, are used in the manufacture of food to help it stay fresh longer. They are known as “bad fats” because they increase your risk of disease and elevate cholesterol.

Saturated fats are harder to categorize since some can have health benefits as well as potentially negative effects on cholesterol. For example, despite their high saturated fat content, whole-fat dairy products are a good source of calcium and protein, while (unhydrogenated) coconut oil may boost energy and endurance. For some of us, eating saturated fats in moderation appears to be key, while those with poor cholesterol numbers, high blood pressure, or other heart disease indicators, may be wise to reduce the amount of saturated fat in their diets.  

Appearance-wise, trans fats and saturated fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

BAD FATS

TRANS FAT

§  Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough §  Packaged snack foods (crackers, microwave popcorn, chips) §  Stick margarine §  Vegetable shortening §  Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) §  Candy bars

QUESTIONABLE FATS

SATURATED FAT

§  High-fat cuts of meat (beef, lamb, pork) §  Chicken with the skin §  Whole-fat dairy products (milk and cream) §  Butter §  Cheese §  Ice cream §  Palm and coconut oil