Just as there are healthy sources of carbohydrates and protein, there are also good sources of fats. What are good fats? And can they help with obesity? Find out here.
Expertly reviewed by Chris Icamen · Dietetics and Nutrition
Just as there are healthy sources of carbohydrates and protein, there are also good sources of fats. What are good fats? And can they help with obesity? Find out here.
If you want to have a healthier diet, one of your first instincts is to steer clear of fatty foods. And while you’re right about refusing that extra serving of bacon and removing the fatty part of the meat, you have to know that not all fats are bad.
Fat is one of the macronutrients (along with carbs and protein) we need in our diet. Having enough of them from good sources is crucial because they¹:
The bottom line is, when thinking about a healthy and balanced diet, you need to have enough dietary fat from good sources. But, what are good fats, and can they help with obesity?
What are good fats? Good fats are essentially the “unsaturated” kinds consisting of monounsaturated fat and polyunsaturated fat.
These kinds of fat can²:
Bad fat, on the other hand, increases disease risk even when consumed in small quantities³. Bad fats include saturated, hydrogenated, and trans-fat.
The few studies talking about good fat and obesity show positive results.
First, an eight-year study involving 42,000 middle-aged and older women showed that increased consumption of bad fat was associated with weight gain, but increased consumption of good fat was not⁴.
Another report also noted that the intake of healthy fat can improve cholesterol levels and reduce obesity risk⁵.
Finally, a team of researchers said there’s still no concrete evidence that replacing bad fat with good fat aids in weight loss. However, they concluded that a diet high in good fat and low in bad fat can decrease the total cholesterol levels in metabolically healthy obese⁶.
Now that you have a better understanding of how crucial it is to choose unsaturated fat, let’s talk about the sources.
Generally, good fats are liquid at room temperature. Some of the most common sources of mono and polyunsaturated fats are:
Bad fats, on the other hand, are solid at room temperature. They come from cheese, cream, butter, lard, and animal and processed meat. Some oils, such as palm oil, are also high in the bad kinds of fat.
The first crucial tip is to replace bad fat with good fat while keeping in mind that you still need to consume them in moderation. Remember that fats, regardless of their sources, still contain calories, and consuming too much can lead to weight gain.
Additional tips include:
What are good fats? Good fats are the monounsaturated and polyunsaturated fats. Unlike bad fatty acids (saturated, hydrogenated, and trans), good fat lowers disease risk and might even reduce the possibility of obesity.
Experts recommend replacing bad fat with good fat while still consuming them in moderation.
Learn more about Obesity here.
Disclaimer
Hello Health Group does not provide medical advice, diagnosis or treatment.
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