Mar 26, 2024


It’s very common for people to assume fat makes you fat, or that it is “unhealthy”, but this couldn’t be further from the truth. With that being said, there is an important distinction that must be made in order to understand what types of fat are considered good for you, and what fats aren’t…

First things first: what is fat? Simply put, fat is one of three essential macronutrients (carbohydrates, protein, and fat).

Now let’s discuss dietary fat. This is found in most foods like meat, poultry, dairy, and even some fruits & vegetables. This type of fat is used for energy in the body, especially when in ketosis or a fasted state.

There are several different types of fat:

  • Trans (processed)

  • Saturated

  • Monounsaturated

  • Polyunsaturated

So how do we classify what fat is considered good vs bad, i.e. healthy vs unhealthy? While there is no conclusive answer, saturated, monounsaturated, and polyunsaturated fats are generally all acceptable “healthy” options if they are received from whole, natural food sources and oils.

  1. Saturated fats: butter (ghee, grass-fed), cheese, coconut oil

  2. Monounsaturated fats: avocado, olive oil, nuts, seeds

  3. Polyunsaturated fats: meat, poultry, fish, seafood, eggs

Let’s now get into bad fats. No matter what diet you follow, avoid processed foods and trans fats at all costs! These are the unhealthy fats that are largely correlated with diseases, cancers, poor health markers, obesity, etc.

  1. Trans fat: junk food like cookies, fast food, and low-grade oil (ex: canola or sunflower oil)

If you’re looking to kickstart your diet on a healthier path, use this as the basis for choosing good fat alternatives. Fat isn’t universally bad, it’s about making smarter choices and becoming more informed! Here are some great healthy fat options to start incorporating into your diet:

  • Healthy oils such as coconut, olive, avocado

  • Avocados

  • Fatty grass-fed meat

  • Nuts & seeds

  • Some fruit;

  • Dark, leafy green vegetables.

Reminder: while healthier fats can be an important part of your diet, it’s crucial to moderate your consumption of them since all fats are high in calories. 

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