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Home Articles

Healthy Fats vs. Unhealthy Fats – All you need to Know

by Reethu S Arya
November 2, 2022
in Articles, General Knowledge
Healthy Fats vs. Unhealthy Fats - All you need to Know
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Table of Contents

  • Healthy Fats
  • Unhealthy Fats

Fat is a nutrient and needed for the normal function of the body. But it also is eaten way too much by way of processed food, super-sized fast food, frozen food, fried food, hot dogs and hamburgers, and all manner of snacks and desserts. Couple this diet with low levels of physical activity and you have a lifestyle tailor-made for the development of heart disease, diabetes and obesity. Many studies lump all saturated fats together, while in reality there are many different kinds of saturated fats, each with different roles in the body. Additionally, people don’t eat saturated fats in isolation — they choose foods with many different kinds of fats and other nutrients. Even the same type of saturated fat can have different effects depending on how it is connected to other fats and what else is in the diet. For example, saturated fats in dairy, poultry and certain vegetable oils are neutral or even heart healthy. Unsaturated fats are consistently heart healthy, while industrial trans fats are consistently harmful. In contrast, the small amounts of naturally occurring trans fats in dairy are harmless, as is cholesterol in eggs and other animal products. Overall, choose good fats, including unsaturated fats and saturated fats from a variety of vegetables, nuts, seeds, fish and unprocessed meats. Avoid bad fats such as partially hydrogenated oils and saturated fats in processed meat.

Healthy Fats

  • Unsaturated fats, when eaten in moderation, are considered the healthiest fats because they improve cholesterol
  • These are associated with lower inflammation (a risk factor for heart disease),are associated with an overall lower risk of developing heart disease
  • Unsaturated fats are found primarily in plant-based foods; and are generally liquid at room temperature.
  • There are two types of unsaturated fat:
    • monounsaturated
    • polyunsaturated.

Unhealthy Fats

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    • Saturated fats are found mostly in animal products such as meat, milk, cheese, butter and cream, and tropical oils.
    • They are solid or waxy at room temperature.
    • Beef, pork, lamb, veal, and the skin of poultry
    • Hot dogs, bacon and high-fat luncheon meats (such as salami and bologna)
    • High-fat dairy products (such as whole milk, 2% milk, 4% cottage cheese)
    • Butter and lard
    • Sauces and gravies made from animal fat
    • Most fried foods and fast foods
    • Bacon fat
    • Tropical oils – palm, palm kernel, and coconut
    • Desserts and sweets made with lard, butter or tropical oils

    Healthy Fats vs. Unhealthy Fats – Overview

    SI No Unhealthy Fats Healthy Fats
    1 Stick margarine
    Trans-free tub or liquid margarine*
    2 Fried foods
    Baked, grilled or broiled foods
    3 Crackers containing hydrogenated oils
    Baked crackers or crackers containing non-hydrogenated (e.g. liquid) oils
    4 Granola bars containing partially hydrogenated oils
    Granola bars containing canola oil or non-hydrogenated oils
    5 Chocolate or yogurt-covered pretzels Plain pretzels
    6 Energy bars dipped in frosting or chocolate
    Plain, non-coated energy bars
    7 Powdered creamers containing hydrogenated oils or flavored liquid coffee creamers
    Non-fat half-and-half, skim milk, powdered or liquid creamers containing non-hydrogenated oils.
    8 Butter
    Trans fat-free tub margarine
    9 Regular cheese
    Low-fat or non-fat cheese
    10 Creamer or half and half
    Non-fat creamer or non-fat half and half
    11 Whole or 2% milk
    1% or non-fat (skim) milk
    12 Regular cream cheese
    Reduced-fat or non-fat cream cheese
    13 Regular ice cream
    Non-fat or low-fat frozen yogurt or sorbet
    14 2-4% milkfat cottage cheese
    1% or non-fat cottage cheese
    16 Alfredo, cream sauces
    Marinara, primavera or light olive-oil based sauces
    17 Regular mayonnaise
    Light or non-fat mayonnaise
    18 Prime grades of beef
    Choice or Select grades of beef
    19 Spareribs Tenderloin
    20 Chicken with skin on
    Chicken without skin
    21 Whole egg
    Egg whites or egg substitutes

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    Share62SendShare

    Reethu S Arya

    Reethu is a learner, orator and storyteller who keeps it all to herself unless it’s for exams and grades. She claims her spirit animal to be a cute fluffy panda (not your regular ones)and has been its disciple since day one! She thinks she connects more with words than with people. She believes her writings will someday help somebody in some way as they did with her!

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