Fats Good or Bad?

Author: Micole Klover Cox College Intern

The Truth

There are good and fats that should be avoided. The good fats include unsaturated fats and bad fats are your trans and saturated fats. The truth? Your body needs fats to be able to perform everyday functions. If you didn't consume fat then you would be having a lot of complications with certain normal processes in your body.

Functions of Fat
  • Provides energy- fat is the main food source for all body cells. 
  • Provides energy storage- fat is also the main storage for all body cells. 
  • Insulates and protect body and organs
  • Aid in fat soluble vitamin absorption and transport- fat soluble vitamins A, D, E, and K are carried by fats to the small intestine for absorption. 
  • Essential for fatty acid function-fatty acids are essential for cell membrane formation.
Trans Fat-Bad
  • Raises LDL (bad cholesterol) in the body
  • Creates inflammation in the body
  • Contributes to insulin resistance
  • No known health benefits
  • Mainly found in margarine and processed oils
  • Intake should be as low as possible
Saturated Fats- Avoid
  • Increases blood cholesterol levels
  • Increases total cholesterol which increases chances for artery blockages
  • Sources: lard, fat in beef, pork and lamb, milk fat, butter, coconut oil, palm oil, kernel oil
  • Intake should be as low as possible (5-6% of calories)
Monounsaturated Fats- Good
  • Decreases blood cholesterol levels
  • Sources: olive oil, peanut oil, canola oil, avocados, nuts, sunflower oil. (use these fats to replace sat fat)
  • Should be 20% of your calories
Polyunsaturated Fats- Good
  • -Should be 10% of total calories
  • -Essential fats required for normal functions because your body cannot make them.
  • -Decreases triglycerides and LDL cholesterol
  • -Needed for blood clotting and building cell membranes
  • -Protects against heart disease
Omega 3 Fatty acids

sources: fatty fish salmon, mackerel, sardines, tuna, halibut, flaxseed, walnuts, canola oil, soybean oil, hemp and chia seeds

Omega 6 Fatty acids

Sources: beef, chicken, eggs safflower/sunflower oil, and corn oil

For more information check out this website: https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good#:~:text=Good%20fats%20include%20monounsaturated%20and%20polyunsaturated%20fats.%20Bad,chain%20of%20carbon%20atoms%20bonded%20to%20hydrogen%20atoms.