What is the difference between Good and Bad Fats?

There is a lot of debate out there about having fats in your diet. The key is to find out the difference between good fats and bad fats. This is where I come in to help you learn what the difference is!

Below is a quick look at fats. I'd be happy to dive deeper with you on your wellness journey as your coach! Contact me for more information.

Modern nutrition standards recommend that up to a third of your nutrient intake be fats, and mostly of the good kind.
Generally, a third of fat intake may remain less beneficial fats, while it is optimum for the remaining two thirds to be mostly good fats. Fat is an important facet of utilizing long-term energy, energy storage, and combating inflammation in the body.

• Saturated Fats – these consist of less beneficial fats (primarily from animal sources like meat and dairy) but which are still helpful in small amounts.
• Unsaturated Fats – polyunsaturated and monounsaturated fats are beneficial – but unsaturated also includes trans fats, the most harmful kind.
• Omega-3 Fatty Acids – a component of natural sources of polyunsaturated fat, these healthy, long-chain lipids are required in good proportion of healthy fat intake to prevent inflammation and disease.
• Omega-6 Fatty Acids – another component of natural sources of polyunsaturated fat, these lipids tend to be consumed in excessive amounts compared to Omega-3’s, and must be modulated while Omega-3 intake is increased.

Deficiency: Autoimmune and inflammatory disorders, digestive imbalance, heart disease, low energy and fatigue.

Recommended Daily Intake: No more than 24 grams of saturated fats; no more than 2 grams trans fats per day; as for healthy fats, The World Health Organization recommends a daily EPA and DHA of 0.3-0.5 grams, and a daily ALA intake of 0.8-1.1 grams. Each of these acids are different long chains of Omega-3, healthy fatty acids.

The Good
First- The Good: Monounsaturated and Polyunsaturated

Good Sources Include:

• Almond oil
• Olive oil
• Walnut oil
• Avocados
• Almonds, cashews, pecans, macadamia nuts

Good Omega 3 Sources Include:

• Flax oil
• Pumpkin oil
• Cod liver oil
• Chia seeds
• Walnuts
• Wild salmon, tuna, trout, mackerel, sardines and herring

Omega 6 sources include:

• Borage oil
• Evening primrose oil

• Sunflower oil
• Safflower oil
• Sesame oil
• Nuts
• Seeds
• Meat (grass fed and free range)

The Bad: Saturated Fats
It’s generally a good idea to minimize saturated fats in the diet; that will help you reap their benefits while minimizing their health risks.

Saturated Fat Sources Include:

• All animal-based foods, including meats, dairy products and eggs (Make sure to drink higher fat products and free range products when keeping these in your diet. Fat free and low fat products adds other ingredients and sugars into your diet.)

• Peanuts
• Coconut oil
• Cottonseed oil
• Palm kernel oil

Coconut oil sometimes gets a bad rap since it is a saturated fat and is solid at room temperature.  However, unrefined coconut oil has many health benefits such as skin care, hair care, brain function, heart health, weight loss, treating urinary tract and yeast infections, anti- inflammatory, anti-bacterial, anti-fungal, anti-viral, improving digestion and preventing gum disease and tooth decay.  Just make sure its Virgin Coconut Oil.

The Ugly: Trans Fats

Sources of Trans Fats Include:

• Margarine
• Vegetable shortening
• Soybean oil
• Many Packaged, Processed foods
• Fast food, such as french fries and buns

Fat Burning Foods!

• Omega 3 Fatty Acids
• Whole Grains
• Nuts and seeds
• Olive Oil
• Avocados
• Magical Fruits-Grapefruit and Kiwi

*Copyright and information from the International Associations of Wellness Professionals