Good Fat vs. Bad Fat: What You Need to Know

Good Fat vs. Bad Fat: What You Need to Know

Foods high in fat often have a bad reputation, but did you know that fat is essential to your health? For many years, you may have been told that fat is harmful to eat. Fat is high in calories, which is why many dieticians recommend eating it in moderation. However, it's important to note that fat alone does not cause you to gain weight. There are many factors to consider when pursuing a healthy lifestyle, and contrary to popular belief, healthy fats can be great for you! In fact, your body uses fat for energy to fuel critical body functions like the absorption of nutrients. If popular low-fat diets and talk of avoiding high-fat foods have led you to steer clear of all forms of fat, we encourage you to continue reading to discover the difference between saturated vs. unsaturated fat and which you should be incorporating into your balanced lifestyle.

Is Fat Good for You?

You may be wondering if fat isn't inherently bad for you, then is it good for you? Depending on the type of fat you're consuming, healthy fats like monounsaturated fats can actually benefit your health. Fat is a significant source of energy and helps your body stay healthy and strong. It is needed to build cell membranes that shield and protect your cells and nerves from damage. It also plays a vital role in inflammation, muscle movement and blood clotting. That being said, not all fats are created equal, and some are better for you than others. Good fats that you should incorporate into your well-balanced diet include monounsaturated fats and polyunsaturated fats. Unhealthy fats to stay away from are trans fat and most saturated fats.

The Difference Between Healthy and Unhealthy Fats

All fats have a similar chemical structure, in which carbon atoms bond with hydrogen atoms. However, not all atoms are the same size and shape. Additionally, the number of hydrogen atoms changes depending on the type of fat, causing a shift in how it functions within the body.

Healthy Fats

Good Fat vs. Bad Fat: What You Need to Know | Bob's Red Mill Blog When discussing saturated fat vs. unsaturated fat, it's important to address what makes "good fats" healthy. Continue reading for an overview of healthy fats that can be consumed as a part of a well-balanced diet.

Polyunsaturated Fat

Most often derived from plant-based foods, polyunsaturated fat is a form of healthy fat that is encouraged as a part of a well-balanced diet. Nuts, seeds and fatty oils such as sunflower oil all contain high amounts of polyunsaturated fat. Incorporating these high-fat foods into your daily meals can boost your nutrition intake and positively affect your health.

Monounsaturated Fat

Monounsaturated fats are similar to polyunsaturated fats and can be found in plant-based foods like avocados, nuts and olive oil. These fats provide high amounts of nutrients that work with your body to keep your cells healthy. One of the many health benefits of monounsaturated fat is its ability to reduce harmful cholesterol levels, which can lower the risk of various diseases.

Omega-3 Fatty Acids

Omega-3 fatty acids are one of the most talked-about healthy fats. A type of polyunsaturated fat, these fats are essential to many of our body's functions. Because omega-3 fatty acids cannot be produced by the body alone, they must be absorbed through the foods that you eat. There are two different types of omega-3s: fish-based and plant-based. It's crucial that you get enough of each variety to maintain a healthy diet. Fish-based omega-3s are found in fatty fish like salmon, mackerel and tuna, whereas plant-based omega-3s are commonly found in high-fat seeds like organic chia seeds.

Omega-6 Fatty Acids

Omega-6 fatty acids are also a notable healthy fat to discuss. They're found in foods like grape seed oil and soybeans. When it comes to omega-6 fatty acids, most individuals receive an adequate amount from their everyday meals; however, they fall short when it comes to omega-3s. When incorporating more high-fat meals into your diet, it's important to remember that both good and bad fats are high in calories. Balancing out high-fat, high-calorie meals with low-calorie healthy foods like veggies will ensure that you're getting a sufficient amount of healthy fats while maintaining an average calorie intake.

Healthy High-Fat Recipes

Eager to start incorporating more healthy, high-fat foods into your diet and don't know where to start. Here are a few of our favorite healthy, high-fat recipes.

Chia Seed Protein Pudding

Good Fat vs. Bad Fat: What You Need to Know | Bob's Red Mill Blog Pudding is the ideal snack when you're looking to curb hunger cravings. To make a meal that's packed with good fats and protein, try out this Chia Seed Protein Pudding. Easy to make, this recipe combines functional fat-containing foods like chia seeds with healthy nutrients like fiber and probiotics. Made with just three ingredients: plant-based milk, chia seeds and our Vanilla Protein Powder Nutritional Booster, this recipe is incredibly simple to customize. Top this pudding with your favorite fresh fruits or nuts for a tasty vegan treat.

Peanut Butter and Jelly Oatmeal

Peanut butter and jelly is a classic meal, but who knew it could be so great for you? This Peanut Butter and Jelly Oatmeal is a fiber and protein-filled breakfast dish that takes less than 10 minutes to make. Healthy, natural peanut butter and jelly are stirred into banana sweetened oatmeal and stacked in a parfait-like fashion to create a filling, high-fat breakfast that will keep you energized for hours.

Grapefruit, Avocado and Crab Couscous Salad Wraps

Searching for a meal that balances out the calories of high-fat foods with nutrient-rich veggies? You've found it! These Grapefruit, Avocado and Crab Couscous Salad Wraps are a light nutrition-packed appetizer or lunch dish. Loaded with health-boosting foods like avocado, grapefruit, and couscous, it will quickly become one of your new favorite recipes.

Unhealthy Fats

Curious to know why trans fats and saturated fats are bad for you? While fine when eaten in moderation, when eaten in excess, both trans fats and saturated fats can negatively impact your health. Here's why:

Saturated Fat

Saturated fats are quite common in the average American diet. They are found in foods like red meat, bacon grease, whole milk and most commercially baked goods. When discussing fats, the word "saturated" applies to the number of hydrogen atoms attached to each carbon atom. To create a saturated fat, the chain of carbon atoms holds as many hydrogen atoms as possible. In simpler terms, saturated fats are made up of carbon atoms that are saturated with hydrogen. That being said, knowing the number of hydrogen atoms in fat doesn't clearly indicate if the fat is good or bad for us. So, is saturated fat bad for you? A diet high in saturated fats has been shown to affect your health negatively. Consuming an abundance of food high in saturated fat may drive up cholesterol, which can cause blockages to form. Because of these potential health risks, it is recommended that you limit the amount of saturated fat you're consuming.

Foods That Contain Saturated Fat

Saturated fats are found naturally in a variety of foods, most commonly in animal-based products such as meat and milk. Good Fat vs. Bad Fat: What You Need to Know | Bob's Red Mill Blog Examples of natural foods high in saturated fat are:
  • Fatty beef
  • Lamb
  • Pork
  • Beef fat
  • Lard
  • Cream
  • Butter
  • Cheese
  • Whole milk
In addition to natural foods, many processed foods like baked goods and fried meals often contain large amounts of saturated fats. Examples of processed foods high in saturated fat are:
  • Palm oil
  • Cakes
  • Pudding
  • French fries
  • Biscuits
  • Whipped cream
  • Pepperoni
  • Fast food
  • Dark chocolate

Trans Fat

A form of saturated fat, trans fat, is found in both natural and artificial varieties. When eaten in surplus, trans fat may negatively impact your health. Natural trans fats are derived from the meat and dairy of farm animals such as sheep, cattle and goats and formed upon the digestion of grass. To ensure that your diet is healthy and well-balanced, both trans fat and saturated fats should be avoided when possible. Instead of consuming foods laden with bad fats, swap in healthy good fat alternatives to achieve an equally satisfying taste. And there you have it! Everything you need to know about unsaturated vs. saturated fat. From understanding the health benefits of good fats to knowing which bad fat foods to avoid, we hope this article has given you a better understanding of the importance of fat in a healthy diet. With so many healthy, high-fat foods available, there are countless ways you can start incorporating healthy fats into your weekly menu. From the Bob's Red Mill family to yours, happy cooking!
Bob's Red Mill
July 30 2020

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