Just like carbs, fats get a bad rep often. With keto on the rise, lots of people are going for a fat heavy diet, however there are still people who believe that fats will make you fat. So, for that reason, let’s start with some myths about fats that are still going around and break down why they are not true!

7 Dietary Fat Myths

healthy fats

Myth 1: All Fats are Unhealthy 

There are different types of fats for a reason, and they are not the same. There are healthier and less healthy fats. Nutritious ones include those made by mother nature including essential fatty acids like Omega-3 and are helpful in absorption of vitamins in the body.

Myth 2: A low fat diet is the best way to lose weight 

Macronutrient breakdown is not the most important thing when it comes to losing weight. While yes, you can achieve your weight loss goals on a lower fat diet, it is in no way shape or form a necessary component. For weight loss, you need to be in the caloric deficit, and that can be achieved in a variety of ways. 

Additionally, going too low in fat can cause a variety of issues. Fat is a key component for many functions in the body. 

Myth 3: Our bodies don’t need fat

That’s just a lie. Macronutrients are called Macro for a reason, macro means large-scale. These are the nutrients our bodies need in a larger amount. All of them: fats, carbs and proteins. Neither of these nutrient groups should be eliminated from the diet. 

Myth 4: All fat-free foods are healthy

If you are someone who’s trying to follow a lower fat diet and in order to avoid fats goes for fat-free or low-fat labeled foods, it’s important to be informed. While yes, the amount of fat in these products is lower, in order to make up for it brands tend to add sugars or refined carbs and can be higher in calories in general. It’s important to read the nutrition label and keep an eye out for those added sugars. 

We would recommend focusing on ​​the good fats instead of going for processed foods that might be advertised as low fat, though. 

Myth 5: Eating fat will cause weight gain

While it can be true, this can be said about all food in general. If you eat in a caloric surplus, you will gain weight. It doesn’t matter if these calories are coming from carbs or fats or proteins. If your goal is to keep weight off or lose weight, you can follow the rule of fists or count calories to make sure you’re consuming enough for your goals. ​​

Myth 6: Fat raises cholesterol

This one is only partially true. First, not all fats can raise cholesterol, and on top of that some even can lower the levels, keeping them at a healthy level. Overconsumption of trans fats, however, can raise cholesterol levels, so it’s important to prioritize healthier types of fats/ 

Myth 7: Eating Fat will increase your risk of heart disease

This is similar to the previous myth. Eating large amounts of unhealthy fats in the long run could increase your chances of developing heart disease. Advice here would remain the same, prioritize healthy whole food fats that provide the nutrients that are essential for your brain and day to day performance. 

So now that we covered some main myths and misconceptions, let’s rewind and start from the beginning, 

What Are Dietary Fats Anyway? 

avocado

Lipids, to the most of us knows just as fats, are a macronutrient group that you get through your diet. Fats are a necessary part of nutrition and are responsible for a lot of processes running smoothly in the body. What do fats do for us, you might ask? Here are a few main functions:

-As a source of fuel.

-Fats provide insulation as the body’s fat stores.

-It provides aid in absorption of fat soluble vitamins.

-Acts as an energy storehouse.

-Supplies essential fatty acids. 

-Fats create a protective padding for body structures as well as internal organs.

-Fats are a part of all the cell membranes.

-They promote healthy skin.

Ok, all of those things seem pretty important, don’t they? But why do we have this notion about fats being bad, then? It is a simple misconception or is there truth to it? 

Fats are not inherently evil, just like carbs, there are healthy fats full of nutrients, and there are fats that are not as good to be consumed on a regular basis. It is true that the essential fats and fatty acids are needed on a daily basis, saturated fats and cholesterol on the other side are not something to be consumed daily. In this post I want to talk about which fats are the good ones and which ones are bad, and mainly, why they are good or bad. 

Types of Dietary Fats

There are a few main types of fats: saturated, unsaturated and trans fats, and it’s important to know the difference between them. 

Saturated Fats– are the fats that can be found in meat as well as other animal products like butter and cheese. It is also commonly found in palm and coconut oils that are used in a variety of foods. Some of the foods that are high in saturated fats are-fatty meats, cream, sour cream and ice cream, baked foods like biscuits, cakes and pastries, palm oil as well as coconut oil. Obviously, whole food sources would be healthier than these processed food choices. 

Saturated fats are a bit of a nuanced subject. Saturated fats are slowly being recognized by some experts as not as bad or as unhealthy as was previously thought and in fact could even have some benefits in the right amounts. Due to a few observational studies, saturated fats were overly demonized and linked to heart disease. Recent studies have come out like this meta analysis with 347,747 subjects from a total of 21 studies, that showed there was “no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart or cardiovascular disease”. Multiple analyses have confirmed this although it is still taking time to trickle down into a lot of dietary recommendations.   

Now does this mean you should go dosing everything in butter? No, probably not but the good news here is that a balanced diet focusing on whole foods including saturated fats in appropriate amounts could absolutely be beneficial!

Unsaturated Fats– these fats can be found in plant sources as well as fish. Unsaturated fats are the ones widely recognized as healthy and important for a balanced diet. They are found in foods like salmon, avocados, nuts, and olive oil. These are the fats that should be implemented into the diet on a regular basis. 

Unsaturated fats can be monounsaturated and polyunsaturated. 

Monounsaturated fats are great for protecting your heart. There are fats in olive oil as well as avocados and some nuts like almonds, peanuts and Brazil nuts. 

Polyunsaturated fats are known for lowering bad cholesterol. There are two main types of these fats- Omega-3 and Omega-6. Both of these are considered essential and should be incorporated in the diet. 

Omega-3s can be found in fish like herring, salmon, sardines, trout, mackerel. 

While most people get too much omega 6s in their diet, make sure enough omega-3 it is recommended to have 2 servings of fish per week. Omegas can also be taken as a supplement if needed. 

Trans Fats–  can also raise cholesterol levels and increase the chance of heart disease. They can be found in margarine, certain snacks, baked goods as well as fried food. Trans fats shown on the ingredients list of products and can be seen as hydrogenated or partially hydrogenated. Trans fats are the one you want to avoid as much as possible. 

To bring it full circle, ​​fats are crucial to a variety of internal processes and should be prioritized in the diet. Here are some of these foods: 

Healthy Dietary Fats Grocery List

Healthy fat

-Avocados

Avocados contain about 77% fats, unlike most fruits that are mostly carbs. The core fatty acid in avocados is called Oleic Acid, which can also be found in olive oil. They are a great source of fiber and potassium, can lower LDL cholesterol and are, on top of it all, absolutely delicious. 

-Eggs

 There’s a lot of misconception about eggs being unhealthy, however, while yolks are high in cholesterol and fat, it has been found that cholesterol in eggs doesn’t affect blood levels of cholesterol in the majority of people. Eggs are a great source of protein, they are filled with vitamins and antioxidants. 

-Dark chocolate

Dark chocolate has about 65% of fats, it’s rich in fiber, magnesium, iron and copper. It’s filled with antioxidants, can lower cholesterol levels and blood pressure. 

-Cheese

Cheese is high in nutrients, it is a fantastic source of vitamin B12, calcium, phosphorous and selenium. Some cheeses are also ​​high in protein and a good source of fats. 

-Fatty fish

Fatty fish like salmon, mackerel, sardines and herring are great sources of Omega-3 fatty acids, protein and other nutrients. 

-Nuts

Nuts are a fantastic source of “good” fats and fiber, as well as protein. Almonds, walnuts, macadamia, Brazil and other nuts are great snacks and are filled with magnesium and vitamin E.

-Chia Seeds

Chia seeds tend to be overlooked as the source of fat, but one ounce of chis seeds contains about 9 grams of fat. They are rich in fiber, omega-3 fatty acids. Chia seeds have anti-inflammatory effects and can lower blood pressure. 

-Full-fat yogurt

Full fat yogurts are filled with benefits. They are a great source of probiotics, can improve digestive health and can lower risk of heart disease. 

-Extra virgin olive oil

Olive oil is one of the best oils to be cooking with. It contains vitamin E and K and is yet another great antioxidant food. It lowers inflammation, lowers blood pressure, can improve cholesterol markers and is hands down one of the best sources of healthy fats out there.  ​​

Keep these foods in mind next time you go grocery shopping. Enjoy fats in your diet and leave us a comment with your favorite fatty foods.