Dietary fats are such an important macronutrient. Certain fats have been demonized while others are revered, so the guidelines can feel like whiplash without a real understanding of what’s what. We’re here to help clear the air so that you feel better equipped in the kitchen and the grocery aisle!

What’s the Deal with Dietary Fats?

Dietary fat is any fat that comes from food. During digestion, our bodies break it down into fatty acids which are then absorbed into the bloodstream.

Fats have had a pretty confusing reputation. For years, low-fat and fat-free were presumed the “right choice,” but dietitians today understand the role of fats much better—and it’s actually not that simple.

Why Do We Even Need Fats?

Fats perform a whole host of functions in our bodies, and their health benefits are essential to our bodies’ optimal function: Dietitian TKTK tells us the critical role fats play: 

• Providing long-lasting energy
• Containing anti-inflammatory properties
• Supporting brain function, hormone production and vitamin absorption
• Promote satiety which helps with weight management
• Keeping us warm and protecting our organs.
• Providing Omega-3 and Omega-6 that our body doesn’t naturally produce.
• And, fats are flavor!

Often people following a low fat diet end up over consuming carbohydrates which results in glucose spikes and crashes, leading to increased hunger and weight gain. 

What’s fundamental here is that there are different kinds of fats…each of which has a distinct chemical structure that determines certain properties. They also lead to different implications on the body, so let’s take a closer look:

The Different Types of Fats

All fats are composed of a chain of carbon atoms that are bonded to hydrogen atoms. Bear with me here! This breakdown is important because it gives context to a lot of the language we hear that deems certain fats good or bad.

• Saturated: carbon atoms are completely covered (or “saturated”) with hydrogen atoms and contain single bonds between carbon atoms. They’re typically solid at room temperature.
• Unsaturated: carbon atoms are bound with fewer hydrogen atoms and have at least one double bond between carbon atoms. They’re typically liquid at room temperature.

• Monounsaturated (MUFAs): have just one unsaturated chemical bond. They’re generally liquid at room temperature but become solid once they’re put in the fridge. The body can produce MUFAs.

• Polyunsaturated (PUFAs): have more than one unsaturated chemical bond, stay liquid at room temperature and once they’re chilled. The body does not produce PUFAs, so they have to come from diet. There are two kinds of polyunsaturated fats:

• Omega-3 fatty acids:
• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)
• Alpha-linoleic acid (ALA)

• Omega-6 fatty acids

• Trans, or trans-fatty acids (TFA): unsaturated fatty acids that come from either natural or industrial sources. They naturally occur in meat and dairy from ruminant animals, and they are the type of fat most associated with health risks.

A Closer Look at Trans Fats

“Hydrogenation” is an industrial process where hydrogen is pumped into liquid oils (usually vegetable) which changes their chemical structure and makes them solid at room temperature. These are referred to as partially hydrogenated oils and are found in all kinds of processed foods because hydrogenation increases the shelf-life of products.

The FDA required the phase out of artificial trans fats but some items may still be on store shelves as new formulations continue to roll out. Trans fats can be found in margarine, vegetable shortening, frozen meals, non-dairy creamers, canned frosting and fried foods.

Trans fats are the group of dietary fats commonly called “bad fats.” They’re linked to health risks like increased LDL cholesterol, increased inflammation, and heart disease.

So, What’s the Verdict According to A Dietitian?

Fats were, and sometimes still are, lumped together as unhealthy and scary. Trans fats should be avoided, but other fats should be enjoyed! Focus on Omega-3 and unsaturated, while allowing some Omega-6 and saturated as well. 

Dietary Fat FAQs

Most commonly, they come from meat or dairy products. There are actually different kinds of saturated fats that depend on carbon chain length—which is important because that translates to different effects on our health.

Fish, nuts and seeds like pumpkin and sunflower seeds are great sources of unsaturated fats. Swapping out hydrogenated cooking oils for something like an avocado or olive oil is a healthy alternative because they both are high in unsaturated fatty acids. Making salad dressings at home rather than buying in-store helps keep track of hidden ingredients. Grass-fed beef and butter are also great choices!

Seeds, seeds, seeds! They can also be found in nuts, salmon, tuna, and other fatty fish. Flax, chia, pumpkin seeds, sunflower seeds and hemp seeds are phenomenal because they even provide other nutrients like protein, fiber and minerals. Throw them on top of a salad or grain bowl for extra crunch and nutrition!