Good Fats VS Bad Fats

Overview

The big “Fat” wedding season is back! 4.8 Million weddings are expected to take place between November – December 2024 itself. (Business Standard). You must have been invited and you must be preparing to look your best. You are most likely already on a cut or searching for a change in your diet that will help you get in the best possible shape. And like most people you have decided to steer clear from fats till you reach your desired fitness goals. But is that a winning formula? When it comes to dieting, are all fats making your dream of fitness coming true or impacting your health? The answer is no. 

Role of Fats

Not all we consume is bad. The optimal functioning of the human body depends on a variety of macronutrients and micronutrients. Macronutrients consist of carbohydrates, fats, and proteins and are required in high quantities while micronutrients include vitamins and minerals needed in relatively smaller quantities. Each of these macronutrients and micronutrients plays a unique role in maintaining health and overall well-being. Our body produces the majority of fats we need, but certain fats can only be procured through the food we eat.

Fats are an important component found in food and help provide energy to the body for normal functioning. These fats are stored in the body and used for energy when required. Fats have a variety of roles to play including,

• Storage: Fats are stored in the body and used for energy when required.
• Cell Function: Fats play a key role in building cell structures.
• Hormones: Fats produce certain hormones.

Fats that we get from food we consume are further divided into good fats and bad fats. Good fats are healthy fats that help maintain cholesterol levels, and support the overall bodily functions, while bad fats are fats that negatively affect the health and impact the normal functioning of the body.

How bad are Bad Fats?

Not all of the fats we consume are unhealthy. Bad fats are characterised as fats that have a negative effect on health when consumed excessively or for prolonged periods. 

These fats pose a threat to various organs by impacting the blood vessel flow and increase in the body’s production of cholesterol. These fats make the body more prone to heart attack, obesity, and other health issues. Two types of fats are generally bad for health:

• Saturated Fats: These are usually found in animal products like butter, cheese, fatty meats, etc. Saturated fats may not pose a direct threat to health if consumed sparingly, but excess or too much consumption of these fats can lead to an increase in bad cholesterol leading to heart conditions.
• Trans Fats: Consumption of these fats has a major impact on the body as these contain hydrogenated vegetable oils, and are found in processed food, deep-fried food, etc. Trans fats like saturated fats increase the body’s production of bad cholesterol and also suppress good cholesterol levels.

How good are Good Fats?

These fats as the name implies are good for the body as they help lower blood cholesterol levels. However, consuming too much of these healthy fats can also have negative health effects because they are high in calories. These fats must be consumed within limits to extract the ‘good’ out of them.

The types of good fats include:

• Monounsaturated Fats: Commonly called MUFA, these fats are found in vegetable oils that stay liquid at room temperature like peanut oil, olive oil, and other products like avocados, peanuts, etc.
• Polyunsaturated Fats: PUFA or polyunsaturated fats are the ‘essential fats’ that the body cannot produce and are dependent on the food intake. These fats are usually found in fatty fish, soybeans, sunflower oils, etc.
• Omega 3 Fatty Acids: These fats are considered the healthiest for the body and are found in fatty fish, chia seeds, flax seeds, walnuts, etc.

These good fats if consumed adequately help maintain good health and lower the level of bad cholesterol.

Why are Good Fats Important?

Good fats are an important component of a balanced diet which is directly related to overall good health of the body. Good fats have various roles to play including,

• Energy Storage: Stored in the body and used when required.
• Vitamin Absorption: Help with the absorption of vitamins like A, D, E, and K.
• Heart Health: Helps reduce the level of bad cholesterol and raise good cholesterol.
• Hormone Building: Good fats produce certain hormones.
• Gut Health: Consumption of good fat in moderation supports gut health & overall wellbeing.

How much fat should you consume?

You must have come across the phrase – Anything in excess is bad, this holds true for good fats too.

Good fats play an important role in maintaining good health, but when consumed in limited amounts. Fats are high in calories, the more you intake the more the body stores it in the form of body fat which leads to weight gain and other complications. The key lies in the right amount of consumption, i.e. maintaining a balance between the calorie intake and calorie expend.

Comparison between Good Fats vs Bad Fats

Both healthy and unhealthy fats are present in the food we eat. While bad fats have a negative impact on the body, good fats are healthy fats that promote heart and brain health and regulate bad cholesterol levels.

Do Good Fats Make You Fat?

Good fats or bad fats – It doesn’t sound healthy right? After all, these are all fats. This is the common perception the majority of people have.

Good fats if consumed in moderation don’t get you fat. The best part about good fats is they help with weight control if consumed in the right quantities. Good fats must be consumed within ‘limits’ to extract the ‘good’ out of them.

Good fats are a promoter of good health and help maintain cholesterol levels. Fats are high in calories, more than the other macronutrients i.e. proteins and carbohydrates. Regardless of their nature, good or bad, fats have 9 calories per gram. These calories when consumed excessively get stored in the body as energy reserve in the form of body fat that increases body weight.

If you are concerned about whether your diet has the optimum fat percentage, feel free to reach out to our dietician and get a personalised diet chart, because every anatomy is different. 

FAQs Around Fat:

Which fat is good for health?

Good fats are promoters of good health if consumed in moderation. Good fats help lower bad cholesterol levels, improve heart health, and maintain overall well-being.

What is saturated fat?

Saturated fats are found in animal products like fatty meats, butter, cheese, etc. Excess consumption of saturated fats can lead to an increase in bad cholesterol leading to heart conditions.

What is fat?

Fats are an important component found in the food we eat and help provide energy to the body for normal functioning.