The good and bad fats, what do they actually mean?

There has been a lot of talk about weight gain being on the rise, so it's tempting to put all the blame on fat. Most usually go straight to cutting all fat out and sticking with the food we believe is healthy. We reward ourselves when we go for the "low fat" or "no fat" options.

Little do we know, fat isn't the big bad guy we think it is. For example, not all fat is bad. Some are actually essential for our bodies. It might seem backward, but you need fat to have a healthy diet.

The secret is to eat the right fat, at the right time, and in the right amounts.

What does fat do for the body?

As a macronutrient that helps us absorb necessary vitamins, fat is the body's most efficient energy source. It also doesn't create insulin responses and actually digests slower than carbohydrates. This is why high-fat food will keep you feeling full longer than carb-dense food.

Just check out some of these functions.

• Helps warm your body

• Boosts energy

• Increases heart and brain health

• Creates healthy cell membranes

Fat does a lot for the body, so removing it entirely from your diet shouldn't be the goal. We should really aim to avoid certain types of fats.

Good Fats

The four types of fats are: saturated, trans, monounsaturated, and polyunsaturated

Monounsaturated and polyunsaturated are fats that tend to be liquid at room temperature. They are mostly found in types of oil like olives, nuts, seeds, and fish.

Unsaturated fats are good because they are the main contributors to the functions above. This is why they are necessary for a healthy diet.

There are also fatty acids. These are polyunsaturated fats, so they also go on the good side of fats. Fatty acids are full of omega-3s, which are the building blocks of fat in the body. These support many different roles in the body. They help the cardiovascular system and the brain. A strong diet should have fish a few times a week to make sure you get omega-3s.

Bad Fats

Saturated and trans fats are the "bad" fats. These fats are solid at room temperature and are found in animals (saturated) and processed foods (trans).

There are amounts of saturated fats in meat, milk, cheese, and coconut oil. But these foods also contain necessary nutrients like protein and calcium, but the fat isn't all bad. The secret is to limit when you can. The AHA (American Heart Association) suggests we try to get 5-6% of our daily calories from saturated fats.

Trans fats are the worst fats we can encounter and should try to remove them entirely. This "man-made" fat contains hydrogenated oil, which means it makes oil solid at room temperature. It's found in fried foods, processed foods, fast food, and baked snacks. These snacks taste good but are bad for our health.

Just remember, trans fats should be avoided at all times!

Healthy Sources

There are still a lot of delicious foods that contain good fats. We should aim for 30% of calories to come from fat. These foods are:

• Avocados

• Eggs

• Dark chocolate

• Fish

• Seeds/nuts

• Beans

• Extra virgin olive oil

If you're eating more bad fats, like saturated and trans fats, you should look to replace them with the foods above. This means swapping beef for eggs and avocado instead of mayo.

Unhealthy Sources

Beef, milk, cheese, and coconut oil contain some saturated fats, so it's okay to eat these in moderation. But be careful with foods with high amounts of trans fats like:

• Fried foods

• Baked goods

• Frozen Pizza

• Processed foods (any fast food menu item)

• Margarine

• Shortening

If you're not sure what food has trans fats, you can look for hydrogenated oil in the ingredients and avoid that food.

Important reminder about good and bad fats

There is a lot to remember about healthy food and healthy fats. But we shouldn't avoid learning about fats, they are that critical to a healthy body. Just remember 3 things:

1. Fat is essential to any healthy diet

2. Unsaturated fats are the good guys and should be 30% of the daily calorie consumption

3. Trans fats are the bad guys and should be avoided as much as possible.

Now it's time for you to build the right balance and ensure your body has what it needs to be healthy without overlooking the important nutrients it needs.