The Facts on Fats: Knowing The Difference & Why It’s Important for Your Health

Back in the 1990s (and still today to some extent), low-fat was all the rage as far as diets went. New low-fat products were constantly being pumped out and marketed to the public for weight loss. It sounds like the way to go, right? Eating less fat means making less fat, right? Well, sort of…

In low-fat products, removal of some or all of the fat changes the texture of a product so it may be less than appetizing or less palatable; to remedy this effect, companies replace the removed fat with additional sugars to make the products quality reflect that of their non-low-fat counterparts. That being said, just because a product is made low-fat doesn’t mean that it is in fact healthier for you.

As a registered dietitian nutritionist, I have learned that the current research has shown that different types of fats will have a different effect on your body. Sure, “the dose makes the poison” so you want to make sure you balance your intake of healthy fats with healthy carbohydrates and lean proteins, but it is also important to know the difference between the different types of fats so you can make educated choices.

We’ll start with the “healthy” fats. These are your unsaturated fats. Mono- and polyunsaturated fats to be exact. Getting a little scientific so you can understand why they are healthier for you: these fats are referred to as unsaturated because structurally, they do not have the maximum amount of fatty acids in them as they could. This feature of their chemistry makes it easier for our bodies to digest than their saturated counterparts. This feature is also why unsaturated fats are typically liquid at room temperature (aka they’re usually oils). The unsaturated fats help boost your HDL (good) cholesterol and lower your LDL (bad) cholesterol. These benefits combined helps reduce your risk of heart attack or stroke. These fats also help you to absorb the fat soluble vitamins A, D, E, and K.

Now onto the less-than healthy fats…saturated and trans fats. Saturated fats, are similar to the unsaturated fats, BUT they have the maximum amount of fatty acids on their structure possible. And thus, they are more difficult for our bodies to digest. These fats are solid at room temperature like butter. They mostly come from animal sources such as meat and dairy products, as well as tropical fats like coconut, palm and palm kernel. Saturated fat can cause cholesterol to build up in your arteries which can out you at risk for blood clots, heart attacks, or strokes.

Now onto trans fats…trans fats are called trans fats because the angle of the "trans" chemical bond in them. They are produced through a process called hydrogenation- meaning that additional hydrogens are added to the structure. This makes products which would normally be liquid at room temperature such as vegetable oil become solid at room temperature. Hydrogenated oils can be used in products to make them have a more appealing texture or mouthfeel for consumers. Trans fats should be limited in the diet as they increase your LDL (bad) cholesterol and decrease your HDL (good) cholesterol. High LDL and low HDL cholesterol can cause can cause cholesterol to build up in your arteries; this increases your risk for heart disease and stroke.