Good vs. Bad Fats
by Sinead Belton | 2nd Jun 2022
Fats are one of the many nutrients that we consume daily in our diet, but they get a lot of bad press, with many feeling that they should avoid fats altogether. Some fats are essential while others may be harmful when consumed in high quantities. It is important to distinguish between the types of fats to determine which ones are good for your body and which ones are not.
What are Healthy Fats?
There are 4 types of fats - monounsaturated, polyunsaturated, saturated and trans fats.
Healthy fats are an essential part of a well-balanced diet, along with carbohydrates and protein. Monounsaturated and polyunsaturated fats are referred to as the ‘healthy’ or ‘good’ fats. Monounsaturated fats are present in foods like nuts, sesame seeds, avocados and olive oil. Polyunsaturated fats are found in foods such as salmon, vegetable oil, a variety of nuts and seeds and are separated into two types, omega 3 and omega 6 fatty acids. Our bodies cannot produce polyunsaturated fats and so they must be retrieved from our diet. Unsaturated fats can help to improve your blood cholesterol level and contribute towards a healthy heart and brain function.
What are Unhealthy Fats?
‘Unhealthy’ or ‘bad’ fats are what we refer to as saturated and trans fats. Saturated fats are found in foods such as butter, sausages, bacon, cakes and biscuits. With saturated fats, it comes down to overconsumption. If food contains saturated fats in small quantities there is no harm in consuming these products, albeit in moderation. The negative effects of saturated fats are linked to excessive consumption, due to the fact that eating too much can increase blood cholesterol levels and LDL which is the ‘bad’ cholesterol.
On the other hand there are trans fats. Consumption of trans fatty acids should be limited as they are the ‘baddest’ of the bad fats. Present in deep fried foods, hydrogenated oils, pastries and processed snack foods, they contribute to increased LDL, which when consumed in large or excessive quantities can increase the risk of heart disease.
What to look out for?
Overconsumption of ‘bad’ fats and the calories that follow are what can lead to adverse health effects and weight gain, causing people to steer clear of fats altogether. Our bodies need healthy fats as they provide a source of energy and aid the absorption of some vitamins and minerals. When looking at a well-balanced diet it most certainly includes fats, just the healthy kind! Look out for mono and polyunsaturated fats in foods and try to incorporate them into your diet along with a source of protein and carbohydrates and you will be well on your way to a healthy, well-balanced diet.
Here at GourmetFuel we are all about balance. Our meals contain healthy fats to ensure that your body gets all the nutrients it requires to fuel you for the day ahead. We have a wide range of meals that are High In/ Source of healthy fats - so check them out!