Fats are one of the three macronutrients that our body needs to function properly, alongside carbohydrates and proteins. (Need a refreshed on macro and micronutrients? Check out this blog post.)
Although they’ve gotten a bad name over the years, fats are an essential part of our diet, helping our body absorb fat-soluble vitamins, produce hormones, and provide us with energy.
However, not all fats are created equal, and some are better for our health than others. Here’s the skinny on the different types of fats, their differences, and their effects on our health.
The 4 Types of Fats
There are four types of fats: saturated, trans, monounsaturated, and polyunsaturated. Let’s take a look at each.
1. Saturated Fats
Saturated fats are typically solid at room temperature and are found in animal products such as meat, butter, cheese and cream. They can also be found in some plant-based oils, such as coconut oil and palm oil.
Saturated fats have been linked to an increased risk of heart disease, as they can raise LDL cholesterol levels in the blood. LDL cholesterol is known as the “bad” cholesterol, as it can contribute to the formation of plaque in the arteries, leading to atherosclerosis and an increased risk of heart attack and stroke.
However, not all saturated fats are created equal, and some may have different effects on our health. For example, stearic acid, which is found in chocolate and some meats, has been shown to have a neutral effect on cholesterol levels. Additionally, some studies have suggested that medium-chain triglycerides (MCTs), which are found in coconut oil, may have some health benefits, such as promoting weight loss and improving brain function. However, more research is needed to fully understand the effects of MCTs on our health.
2. Trans Fats
Trans fats are typically found in processed foods such as baked goods, fried foods and snack foods. They are created through a process called hydrogenation, which turns liquid vegetable oils into solid fats.
Trans fats have been linked to an increased risk of heart disease, as they can raise LDL cholesterol levels and lower HDL cholesterol levels. HDL cholesterol is known as the “good” cholesterol, as it helps remove LDL cholesterol from the blood vessels.
In response to the health risks associated with trans fats, many countries have taken steps to limit or ban their use. In the United States, the Food and Drug Administration (FDA) has banned the use of partially hydrogenated oils (PHOs), the primary source of trans fats in processed foods, since 2018.
3. Monounsaturated Fats
Monounsaturated fats are typically liquid at room temperature and are found in plant-based oils such as olive oil, canola oil and avocado oil.
They have been shown to have a number of health benefits, such as reducing LDL cholesterol levels and decreasing the risk of heart disease. Additionally, some studies have suggested that monounsaturated fats may help improve insulin sensitivity and lower the risk of type 2 diabetes.
4. Polyunsaturated Fats
Polyunsaturated fats are another type of unsaturated fat that are typically liquid at room temperature. They are also found in plant-based oils such as soybean oil, corn oil and sunflower oil, as well as in fatty fish such as salmon, mackerel and sardines.
Essential fatty acids are a type of polyunsaturated fat that our body cannot produce on its own, and therefore must be obtained through our diet. The two main types of essential fatty acids are:
- Omega-3 fatty acids are found in fatty fish, flaxseed, chia seeds and walnuts. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). They have been shown to have numerous health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease. Additionally, some studies have suggested that omega-3 fatty acids may help improve mood and reduce the risk of depression.
- Omega-6 fatty acids are found in plant-based oils such as soybean oil, corn oil and sunflower oil. While they are essential for our health, they should be consumed in moderation, as excessive intake of omega-6 fatty acids can promote inflammation and increase the risk of chronic diseases such as heart disease, cancer and arthritis.
Watch Out for Hidden Fats
There are many hidden fats in our diet that we may not be aware of. These include fats that are added to processed foods such as salad dressings, sauces and condiments, as well as fats that are used in cooking such as butter, margarine and oil.
While these hidden fats may not seem significant, they can contribute to our overall fat intake and have an impact on our health. It is important to be aware of the types of fats we are consuming and to choose healthier options whenever possible.
Effects of Different Types of Fats on Health
Now that we have discussed the different types of fats, let’s take a closer look at their effects on our health.
Heart Health
One of the most well-known effects of different types of fats on our health is their impact on heart health. As we discussed earlier, saturated fats and trans fats have been linked to an increased risk of heart disease, while monounsaturated and polyunsaturated fats have been shown to have a positive effect on heart health.
A diet high in saturated and trans fats can lead to an increase in LDL cholesterol levels, which can contribute to the formation of plaque in the arteries and increase the risk of heart attack and stroke. On the other hand, a diet high in monounsaturated and polyunsaturated fats can help lower LDL cholesterol levels and increase HDL cholesterol levels, reducing the risk of heart disease.
Brain Health
Fats are an important part of our brain function, and different types of fats can have different effects on our brain health. Omega-3 fatty acids, for example, have been shown to have a positive effect on brain function and can help reduce the risk of cognitive decline and dementia.
Additionally, some studies have suggested that a diet high in monounsaturated and polyunsaturated fats may help improve brain function and reduce the risk of depression.
Weight Management
While fats are often associated with weight gain, not all fats are created equal when it comes to weight management. A diet high in saturated and trans fats can contribute to weight gain and obesity, while a diet high in monounsaturated and polyunsaturated fats may have a positive effect on weight management.
One reason for this is that fats are more filling than carbohydrates or proteins, which can help reduce overall calorie intake and promote weight loss. Additionally, monounsaturated and polyunsaturated fats have been shown to promote the production of hormones that help regulate appetite and increase feelings of fullness.
Inflammation
Inflammation is a natural response by the body to injury or infection, but chronic inflammation can contribute to the development of numerous chronic diseases such as heart disease, diabetes and arthritis. Some types of fats, such as trans fats and excessive amounts of omega-6 fatty acids, can promote inflammation, while other types of fats, such as monounsaturated and omega-3 fatty acids, have been shown to have anti-inflammatory effects.
Cancer
While the link between different types of fats and cancer is not fully understood, some studies have suggested that a diet high in saturated and trans fats may increase the risk of certain types of cancer, such as breast cancer and colon cancer. On the other hand, a diet high in monounsaturated and polyunsaturated fats may have a protective effect against certain types of cancer.
Diabetes
Fats can also have an impact on insulin sensitivity and blood sugar control, which are important factors in the development and management of type 2 diabetes. Some studies have suggested that a diet high in monounsaturated and polyunsaturated fats may help improve insulin sensitivity and lower the risk of type 2 diabetes.
Not all fats are created equal
The bottom line is that not all fats are created equal, and some are better for our health than others. It is important to be aware of the types of fats we are consuming and to choose healthier options whenever possible. This can include incorporating more plant-based sources of fats such as nuts, seeds and avocado, choosing lean sources of animal products, and limiting our intake of processed foods and added fats.
By making small changes to our diet and choosing healthier sources of fats, we can improve our overall health and reduce our risk of chronic diseases.
Find the perfect diet for your unique body
If you’d like to discuss how you can use food as a tool to achieve your best health, please get in touch. By using tools like genetic testing and micronutrient testing, I help patients find the perfect diet plan and supplement regimen for their unique bodies. I’m seeing patients at Evoke5 Medical Center, my functional family medicine clinic in Oklahoma City, and offering online consultations for clients across the country. I’d love to hear from you.