Fats 101

Introduction 

We’ve discussed the importance of proteins and carbohydrates, but in this post, you’ll learn about fats. This is the third and final macronutrient, and I’m excited to clear up common misconceptions and help you understand what fats really are. Unlike carbohydrates, fats are a long-term source of energy that stores more than two times the amount of energy than carbs do. There are many different types of fats, each with a different function. However, the typical fat molecule is called a triglyceride, which contains a glycerol group and 3 fatty acid chains. Today, we are primarily going to be discussing dietary fats, which are the fats you consume. 

What Are Some Types of Fats?

Saturated Vs. Unsaturated Vs. Trans Fats

The four main types of dietary fats are monounsaturated, polyunsaturated, saturated and trans fat. Here’s a quick guide to help you tell the difference: 

Unsaturated Saturated Fats: These fats are liquid at room temperature and have at least one double bond between the carbons in its chain. These are your “good fats” because they help improve cholesterol, stabilize blood sugar, and fight inflammation. 

• Monounsaturated Fats: These fats have one double bond, and your body can produce them. Some examples include oils such as olive, canola, peanut, sesame, safflower, and avocado. You can also get monounsaturated fats in peanut butter and many other nuts and seeds.  

• Polyunsaturated Fats: As the name suggests, poly means there’s more than one double bond. Your body can’t produce these unsaturated fats. Some examples include soybeans and tofu, corn, sunflower seeds and oil, ground flaxseed, fatty fish, and walnuts. 

Saturated Fats: While saturated fats may not be the best option, and you should try to enjoy them in moderation, you do not need to cut them out of your diet completely. These fats are solid at room temperature and contain single bonds between carbons. Because these fats have a linear structure, they stack on top of each other and don’t have much space between them. They are found to raise your blood cholesterol levels and can block arteries for this reason. Some examples of saturated fats you may encounter include butter, sausages, bacon, cured meats, etc. 

Trans Fats: These fats are considered the worst type of fat for you. According to the Mayo Clinic, they “raise "bad" cholesterol and also lowers "good" cholesterol.” These fats are highly processed, as they add hydrogens which allows them to be solid at room temperature. Some examples include fried foods, certain baked goods, and other items that are clearly processed. 

So, should I eat them? 

Fat Misconceptions 

I’m sure you've once heard someone say that “eating fats makes you fat.” However, this is not the case at all for many different reasons. Historically, low-fat diets were created for high-risk heart failure patients but then were pushed upon the rest of America. Ironically, during this period, the obesity rate in America skyrocketed. I think that because people have been fed this message, they want to avoid fats, but here’s why you shouldn't. A common example of this low-fat vs full-fat phenomenon is in the milk and yogurt aisle. There’s a lot of messaging both ways, but some benefits of full-fat dairy include nutrient absorption, satiety, and fatty acids. However, it’s all about moderation, and risks occur if you're constantly eating over the suggested amount of fat. Ultimately, don't fear fats, but also try not to eat them in excessive amounts. 

Benefits of Fats 

Aside from the already mentioned benefits of long-term energy, fats play a big role in hormone health and mineral absorption and provide omega-3 fatty acids. Dr. Bhatia explains that “Fat is needed to make cholesterol, which is a foundational building block for hormone production.” It’s important to eat healthy fats to maintain balanced hormone levels. 

Fats are a complicated macronutrient to understand, so hopefully, this post helped to clarify a few things. If you take anything away from this post, try to incorporate healthy fats into your diet and avoid saturated or trans fats. This concludes the macronutrient series, but stay tuned for more nutrition content to come! 

Work Cited 

Better Health Channel. "Fats and Oils." Better Health Channel, https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils#:~:text=Dietary%20fat%20(fat%20in%20foods,polyunsaturated%2C%20saturated%20and%20trans%20fat. Accessed 26 Jan. 2025.

British Heart Foundation. "Saturated Fat: What You Need to Know." Heart Matters Magazine, https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/saturated-fat-animation#:~:text=Saturated%20fat%20is%20the%20kind,of%20heart%20and%20circulatory%20disease. Accessed 26 Jan. 2025.

GoodRx. "Full-Fat vs. Low-Fat Dairy: Which Is Healthier?" GoodRx Health, https://www.goodrx.com/well-being/diet-nutrition/full-vs-low-fat-dairy. Accessed 26 Jan. 2025.

Howell, Joel D. "The Historical Context of Diet, Exercise, and Coronary Artery Disease." Journal of the History of Medicine and Allied Sciences, vol. 63, no. 2, 2008, pp. 139–148. Oxford Academic, https://academic.oup.com/jhmas/article/63/2/139/772615. Accessed 26 Jan. 2025.

Mayo Clinic. "Trans Fat: Avoid This Cholesterol Double Whammy." Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114. Accessed 26 Jan. 2025.

Roswell Park Comprehensive Cancer Center. "Fats 101: The Difference Between Healthy & Unhealthy Fats." Cancer Talk, https://www.roswellpark.org/cancertalk/202104/fats-101-difference-between-healthy-unhealthy-fats. Accessed 26 Jan. 2025.

Today. "Hormone-Balancing Foods: What to Eat for Better Hormonal Health." Today, https://www.today.com/health/diet-fitness/hormone-balancing-foods-rcna118777. Accessed 26 Jan. 2025.