Decoding Dietary Fats
Dietary fats are an essential macronutrient. They…
Are a source of energy
Help us absorb vitamins and minerals from our food
Regulate cholesterol levels
Support brain and neurological health
Are essential for hormone production
Regulate mood
Support fertility
Dietary fats can be categorized into four major groups:
Saturated fats
Trans fats
Monounsaturated fats
Polyunsaturated fats
Saturated Fats
Saturated fats are typically solid at room temperature and are found in animal-based foods, full-fat dairy, and tropical fats. The American Heart Association (AHA) recommends limiting saturated fats as these can negatively impact cholesterol levels resulting in increased risk for heart disease.
Research shows that highly processed foods like sausages and deli meats have higher saturated fat content than pasture-raised grass-fed beef and dairy. Processed and conventionally raised sources of saturated fats contribute to inflammation, while pasture-raised grass-fed sources contain higher omega-3 fatty acid content, which can lower inflammation and heart disease risk.
Saturated fat examples:
Beef
Lamb
Pork
Poultry, especially with skin
Beef fat (tallow)
Lard and cream
Butter
Cheese
Ice cream
Coconut
Palm oil and palm kernel oil
Some baked and fried foods
AHA Recommendation for Saturated Fat Intake:
AHA guidelines recommend keeping saturated fat to less than 10% of total calories. For those with high cholesterol, they recommend keeping intake between 5-6% of total calories. This means for someone consuming 2,000 calories per day, no more than 13 grams should come from saturated fat.
Choose organic, grass-fed, pasture-raised sources of saturated fat and reduce your intake of processed and fried sources to lower your risk of heart disease and other health conditions.
Trans Fats
Trans fats fall into two categories: naturally-occurring, which are found in small amounts in dairy and meat products, and artificial in the form of hydrogenated oils.
Trans fats elevate LDL cholesterol and lower HDL cholesterol levels, which increase the risk of heart disease, stroke, and type 2 diabetes.
Trans fats examples:
Vegetable shortening
Margarine
Fried foods like doughnuts
Baked goods like cakes, pie crusts, biscuits, frozen pizza, cookies, crackers
AHA Recommendation for Trans Fat Intake:
You can spot trans fats by looking for “partially hydrogenated oils” on nutrition labels and choose items that have “0 g trans-fat”.
Monounsaturated Fats
Monounsaturated fats are typically liquid at room temperature and turn to solid when chilled. These fats help reduce LDL cholesterol levels and reduce the risk of heart disease and stroke. They help to maintain cellular health and structure and are rich in vitamin E, an important antioxidant vitamin.
Monounsaturated fats examples:
Oils:
Olive
Canola
Peanut
Safflower
Sesame
Foods:
Avocados
Peanut butter
Some nuts and seeds like almonds, hazelnuts, pecans, pumpkin and sesame seeds, macadamia nuts, pecans
Polyunsaturated Fats
Polyunsaturated fats or PUFAs, are typically liquid at room temperature and turn to solid when chilled with similar health benefits as monounsaturated fats.
PUFAs are sources of essential omega-6 and omega-3 fatty acids that can only obtained through food. Most people get enough omega-6 fatty acids, which are found in processed and packaged foods, vegetable oils, seeds, and nuts. But most people lack adequate omega-3 intake.
Omega-6 examples:
Canola oil
Sunflower seeds
Walnuts
Safflower oil
Egg yolks
Tofu
Pine nuts
Soybean oil
Omega-3 examples:
Fish like anchovies, salmon, mackerel, trout, sardines, sea bass, herring, black cod, whitefish, bluefin and albacore tuna, cod liver oil
Oysters
Scallops
Walnuts
Chia seeds
Basil seeds
Flaxseeds
Pasture-raised eggs
Omega-3 and/or pasture-raised enriched eggs
Pasture-raised and grass-fed dairy and animal protein
Hemp seeds
Spinach, brussels sprouts, purslane
World Health Organization (WHO) Recommendation for Total Fat Intake:
Adults should aim for total fat intake between 20 and 35% of total calories, with a minimum of 20% to ensure adequate intake of total energy, essential fatty acids, and fat-soluble vitamins, and to maintain healthy cholesterol balance. Infants and children should consume between 25 and 40% of total calories from fat to ensure proper brain development. Certain conditions may require more or less total fat intake. It is important to talk to your functional nutrition professional to help you determine what is right for you.
Tips for Fat & Oil Intake:
Fats and oils should contribute up to one-third of daily calories, with less coming from saturated fats
Avoid eating trans fats and partially hydrogenated fats
Add extra virgin olive oil, walnut oil, or flax oil to salads instead of store-bought, shelf-stable salad dressings. Add a squeeze of lemon and balsamic vinegar for flavor.
Incorporate fatty fish like salmon, sardines, and mackerel into your meals 2-3 times per week.
Add freshly-ground flaxseeds or flaxseed oil to your morning smoothie or oatmeal.
Have a handful of raw, unsalted nuts as a snack.
Add avocado slices to sandwiches or salads in place of mayonnaise.
The Bottom Line
Fats are a crucial part of a balanced diet. They boost our ability to absorb nutrients from food and contribute to cellular, hormone, and metabolic health. Avoid processed and trans fats and the overconsumption of saturated fats, especially from conventionally-raised, processed meats in favor of high quality fats and oils.
References:
American Heart Association. Saturated Fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
American Heart Association. Trans Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
American Heart Association. Monounsaturated Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
American Heart Association. Polyunsaturated Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats
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