4 Unhealthy Fats That Should Always Be Avoided

4 Unhealthy Fats That Should Always Be Avoided

Fat: is it good for you? Is it bad for you? How much of it can you consume? When it comes to living a well-balanced lifestyle, fat can be a tricky nutrient to understand. From a young age many of us grew up being told to avoid fat of all kinds. While some fats shouldn't be included in a nutritious diet, that's not to say that all fats need to be written off. Several types of good fats are essential to a healthy lifestyle. Continue reading to better understand which fats are good for you, and what saturated fats to avoid.

Different Kinds of Fat

Let's talk about fat. Did you know there are several different kinds of fat, some of which don't even come from food? It's true! While dietary fats are found in the foods you eat, your body can also make fat from storing excess calories. Fat is an essential component of a healthy diet. It's a crucial macronutrient that provides energy for your body and supports several of its functions. Fat also helps your body absorb an adequate amount of nutrients as some vitamins need it to dissolve correctly and be used properly by your body. While certain fats can benefit your health in significant ways, other fats can hinder your body's performance and have been linked to health problems, like high cholesterol, high blood pressure and even disease. Additionally, fats are high in calories meaning that you'll need to match your fat intake with other low-calorie foods to maintain healthy calorie consumption. To ensure that you stick to a well-balanced and healthy diet, consuming foods rich in healthy fats and avoiding their less healthy counterparts is recommended.

Healthy Fats

Now that we've talked about the effects of fat on your health, we must highlight what healthy fats can do for your body. Aside from providing energy, healthy fats support cell growth, protect your organs, and help regulate body temperature, fats are also required for the absorption of specific vitamins, such as vitamins D, E, K, and help with hormone production. A diet that is low in fat is likely to be lacking in various ways. A low-fat diet may cause a nutrient deficiency and may lack texture, satiety and flavor. So, how can you tell the difference between good and bad fat? Physically, there are a few rules when determining if fat is healthy or not. Most healthy fats are liquid at room temperature, while unhealthy fats are usually solid. Healthy fats are known as monounsaturated and polyunsaturated fats.

Polyunsaturated Fats

4 Unhealthy Fats That Should Always Be Avoided | Bob's Red Mill Blog Polyunsaturated fats include omega-3 and omega-6 fatty acids. These fats provide essential fatty acids that must be obtained through food, as your body does not create them on its own. Polyunsaturated fat is found in foods like walnuts, fish, ground flaxseed and safflower oil.

Monounsaturated Fats

Monounsaturated fats are a type of healthy fat. Theyre usually liquid at room temperature, yet harden when chilled. Monounsaturated fats are commonly found in plant-based foods and oils such as avocados, peanut butter and olive oil.

Omega-3 Fatty Acids

The omega-3 fatty acids found in polyunsaturated fats help maintain proper brain function, which may ward off memory problems. Because your body cannot produce omega-3s, we must obtain them through foods like fatty fish, seeds, nuts and greens. Fish is considered one of the best sources of omega-3 fatty acids, and it's recommended that you incorporate high-fat fish into your diet weekly.

Unhealthy fat

Two types of fats, saturated fat and trans fat, are responsible for giving "fat" a bad rap in the nutrition world. Each of these fats has been linked to potentially harmful health benefits, and it is recommended to limit the consumption of them in a healthy diet.

Trans Fat

4 Unhealthy Fats That Should Always Be Avoided | Bob's Red Mill Blog Trans fats are fats that are usually made in a lab. They are found in many processed foods and hydrogenated oils. When eaten, even in small amounts, trans fats can increase your risk of disease and other health issues.

Saturated fats

Though not as harmful as trans fats, saturated fats can negatively impact your health and should be eaten in moderation. Saturated fats are usually solid at room temperature and are found in foods like butter, cheese, red meat and ice cream. For a well-balanced diet, it is recommended that you replace saturated fats with their healthy fat counterparts like fish, nuts, beans and plant-based oils.

Foods to Avoid & their Substitutes

Now that you have this information, it's time to put it to the test. By swapping processed junk food for foods rich in healthy fats, you can boost the nutritional value of your meals by tenfold. To help you get started, our Bob's Red Mill experts have put together this extensive list of foods to avoid as well as their healthy high-fat substitutes. Keep scrolling to discover which foods you can begin incorporating into your diet today!

Commercially Sold Baked Goods

Baked goods are often loaded with unhealthy trans-fats that can negatively impact your health in various ways. Store-bought baked goods like pastries and doughnuts are commonly filled with hydrogenated oils that carry high amounts of trans fats and saturated fats. While baked goods might seem like a convenient option, especially when craving a quick and sweet treat, their harmful health effects are hardly worth a few minutes of flavor. This being said, that doesn't mean you have to eliminate baked goods from your diet altogether. In fact, there are various ways that you can make your baked goods trans-fat-free. For a healthier alternative to store-bought desserts, find a comparable homemade recipe that uses natural, wholesome ingredients. Not sure where to start? These Healthy Salted Caramel Chocolate Chip Cookies are an excellent example of a flavorful, sweet treat that's free of trans fats! Made with our Gluten Free 1 to 1 Baking Flour and drizzled in a healthier salted caramel sauce, they're sure to step up your chocolate chip cookie game.

Snack Foods

4 Unhealthy Fats That Should Always Be Avoided | Bob's Red Mill Blog While some trail mixes and crackers are sold as nutrient-rich snacking options, the truth is, is that they're not usually the healthiest choice. In addition to the countless added colors and flavors, these mixes are commonly made with hydrogenated oils full of trans fat. With a little extra digging (and label reading), healthy snack options can be found on store shelves! Whole food granola bars like our Bobs Bars are a deliciously, healthy treat that serves as an excellent addition to a well-balanced diet. The variety of tasty flavors make this snack a favorite of foodies worldwide. From Peanut Butter Chocolate to Peanut Butter Apple Spice, there's bound to be a Bob's Red Mill Granola Bar that you can add to your healthy pantry. Moreover, if store-bought crackers aren't cutting it, then it might be time to make your own. These Sunflower Seed Crackers are a delicious, healthy homemade cracker choice. The combination of sunflowers and tapioca flour creates crispy, flavorful crackers that everyone will enjoy. Top them with mashed avocado and refreshing fruit like mango, or pair them with a delicious cheese board!

Fast Food

4 Unhealthy Fats That Should Always Be Avoided | Bob's Red Mill Blog It's no secret that fast food isn't great for you. Hot dogs, hamburgers and processed meats are often high in both saturated fat and trans fat. Because many fast-food restaurants add partially hydrogenated oils to their patties, burgers are often among the worst trans fat offenders. When it comes to fast food, we recommend leaving it as a once-in-a-while treat. To enjoy a healthier option of your favorite burger, consider making them at home with lean, organic burger meat. Or if you're veggie-based, try out these flavorful Spicy Veggie Burgers. A mix of Indian flavors gives these vegan burger patties and exotic flair that you can pair with your favorite toppings.

Coffee Creamers

Coffee creamers are an essential part of many individual's morning routines. However, if you add creamers to your coffee for the flavor, like many of us do, you're probably receiving a fair share of trans fats. High in calories and hydrogenated oils, even just a few splashes of creamer can impact the health benefits of your coffee. When it comes to creamer, opting for fat-free options doesn't make much of a difference nutrient-wise. Even fat-free creamers typically pack more calories than traditional Half and half. So how can you add flavor to your coffee without loading it with hydrogenated oils and trans fats? Opt for natural sweeteners instead. Stevia, organic coconut sugar and blackstrap molasses are all-natural sweeteners that can be used to combat coffee's sharp taste. Or, if you are searching for a more flavorful way to sweeten up your cup of morning joe try using coconut cream! A plant-based sweetener, loaded with healthy fats, coconut cream, is a healthy alternative to store-bought creams and adds a delicious tropical taste to your beverage. Now that you know which fats to avoid, it's time to start including healthy fats in your diet. By making homemade, healthy and high-fat alternatives for your favorite store-bought foods, you can quickly learn how to avoid trans fats while enjoying your favorite meals. From coffee creamer to snack food, there are countless ways you can use wholesome ingredients to recreate your favorite foods.  
Bob's Red Mill
August 06 2020

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