Are Fats Healthy?

There are several different forms of fat, and they were not all created equal. It’s commonly misconceived that all fat is bad for your health, with ‘health’ products labelled ‘low-fat’ or ‘reduced fat’ only adding to the confusion. In reality, there are both beneficial forms of fat – essential parts of a healthy diet, and harmful forms of fat that should be avoided.

In this article, we’re answering the commonly asked question ‘are fats healthy?’, while diving deeper into the different kinds of fat and how to ensure you’re getting the right kinds into your diet.

Are fats healthy?

There is no way of answering simply ‘yes’ or ‘no’ to the query ‘are fats healthy?’ because there are different kinds of fat that affect our health in different ways.

Healthy forms of fat provide many health benefits, including:

• Providing essential fatty acids the body can’t produce
• Acting as a source of energy
• Aiding the absorption of fat-soluble vitamins A, D, E and K

That said, even healthy fats should be enjoyed in moderation. Fats are higher in calories than protein and carbohydrates, and when you consume more than your body needs for energy, the excess is stored as body fat. This is why planning your meals using a tool like The Fast 800 Programme can be helpful to ensure you’re not under or over-consuming.

Types of fat

UNHEALTHY: Saturated fats

Most saturated fats are animal fats that have no double bonds in their carbon chain, and are typically solid at room temperature. Saturated fats should be used sparingly in a healthy diet as they can increase blood and LDL (bad) cholesterol levels. In fact, a study showed that replacing your saturated fat intake with polyunsaturated fats can reduce your risk of heart disease, which brings us to the next form of fat.¹

HEALTHY: Polyunsaturated fats

This kind of fat is known as ‘essential fat’ and it’s a necessary part of any healthy diet. These fats have more than one double bond in their carbon chain, and are typically liquid at room temperature. They’re found in many plant foods like seeds, nuts and tofu, and include omega-3 fatty acids which are found in oily fish. Many of the recipes on our programme include foods that are rich in polyunsaturated fats to help improve many aspects of our members’ health.

UNHEALTHY: Trans fats

Trans fats are the result of a process called partial hydrogenation, which turns liquid oils into solids. They’re typically solid at room temperature, and can be found in ultra-processed foods like fried and baked goods. Trans fats are considered the worst type of dietary fat as they raise LDL (bad) cholesterol levels, contribute to a whole host of chronic illnesses, and have no known health benefits.² If you’ve been doubting ‘are fats healthy?’, you may have had trans fats in mind.

HEALTHY: Monounsaturated fats

This is a helpful form of fat that is present in oils, like olive oil, and plant foods. It contains one double bond in its fatty acid chain, making it liquid at room temperature. It’s been shown consistently to improve your blood cholesterol level and decrease your risk for cardiovascular disease, and can even help improve physical activity and insulin sensitivity.³

Fats to add to your diet

Foods that are rich in unsaturated fats should be enjoyed in moderation as part of a healthy diet, including:

• Nuts like walnuts, almonds and cashews
• Oily fish like salmon, sardines or mackerel
• Full fat dairy like Greek yoghurt or cottage cheese
• Extra virgin olive oil

Fats to avoid

Foods that are high in trans fats and saturated fats should be avoided. These include:

• Baked goods like pastries
• Fatty, processed meats like sausages, bacon or fattier cuts of meat
• Fried foods or fast food
• Ultra-processed snack foods

So, are fats healthy? The short answer is that consuming excessive amounts of saturated and trans fats can negatively impact your health and contribute to a variety of chronic illnesses. Whereas, monounsaturated fats and polyunsaturated fats can help prevent many chronic illnesses, and even aid in a weight loss journey.

For delicious recipes that are low in calories and carbs, but contain healthy fats that support your overall health, sign up to your 7-day free trial of The Fast 800 Programme here.