Fat: Superbly Effectual Nutrition Guide

Save yourself from depriving of fat nutrients. Find the list of good fat and bad fat foods with fat dangers, benefits, importance, and a guide on what is good to eat and which food is not good for health.
Fat nutrition guide about good fat foods and bad fat foods illustration to know what to eat and what avoid: Fat rich food illustration showing saturated fat foods (cheese, chocolate, coconut oil), Unsaturated Fat foods or Good fat foods (avocado, cashews, soybean, peanut, corn, canola, olive oils), Trans Fat foods or Worst fat foods (cake, doughnuts, crackers, cookies)
Sources of Fat Nutrient food!
Unsaturated Fat foods (Good fat foods): avocado, cashews, soybean, peanut, corn, canola, olive oils
Saturated Fat foods (Bad fat foods): cheese, chocolate, coconut oil
Trans Fat foods (Worst fat foods): cake, doughnuts, crackers, cookies

Good Fat Vs Bad Fat Foods: What to Eat and What to Avoid?

Good Fat Vs Bad Fat Foods: What to Eat and What to Avoid?


Oh fat! Fat-rich food is a villain for people who want to lose weight and care about what to eat and what to avoid. Fats are always considered as bad for health and responsible for heart diseases but do you know some fats are good too and indeed essential for a healthy body. Nature has everything from good to bad, you just need to choose the right ones and enjoy the benefits of good. In this article, you will know which fats are good to eat and which fats are not good for health so that you do not remain deprived of one important food constituent and nutrient called Fat.

Fats contain many macro-molecules, known as lipids, which are made of long chains of fatty acids. There are some fatty acids that are essential for body mechanism and our body itself can’t make them. These fatty acids are known as essential fatty acids and act as vitamins.

A healthy diet consists of many types of macro and micronutrients; Fat is one of three main macronutrients. The other two are carbohydrates and protein. Most of us see fat as something that is responsible for the overweight and unstructured body, but the fact is, fat is also an important nutrient and has its own uses in the body. So you can’t avoid fat completely.

Save yourself from depriving of fat nutrients. Find the list of good fat and bad fat foods with fat dangers, benefits, importance, and a guide on which fat among saturated, unsaturated and trans is good to eat and which fat is harmful, so should be avoided.

Battle of Good Fat and Bad Fat: What to Eat and What to Avoid?

There are majorly three types of fats that act differently for our bodies. Where unsaturated fat is good for body functions, saturated and trans fats are bad for the body and health. Let’s know more about good fat and bad fat with reasons why they are called good or bad fat for our health!

Saturated Fat

Saturated fat foods illustration (Bad Fat Foods): Cheese, chocolate, coconut oil
Saturated fat-rich foods (Bad Fat Foods)

Example of Saturated Fats

Animal Fat, meat and meat products, desserts based on grain, dairy products, etc.

Unsaturated Fat

Unsaturated fat foods Illustration (Good Fat Foods): Canola oil, avocado oil, olive oil, corn oil, peanut oil, soybean oil, cashews
Unsaturated fat-rich foods (Good Fat Foods)

Types of Unsaturated Fat

Unsaturated fats can be divided further into two types of fats: Mono Unsaturated Fat and Polyunsaturated Fat, which we should include in our daily diet in moderation.

Popular Sources of Unsaturated Fat

Most of the vegetable oils that are found in the liquid state at room temperature are sources of unsaturated fat.

Examples of Unsaturated Fats

  • Vegetable fat, fish oil, avocado, peanuts, nuts, seeds, canola oil, fish, etc
  • Trans Fat

    Trans fat foods illustration (Worst Fat Foods): cake, cookies, crackers, doughnuts
    Trans Fat-rich Foods (Worst Fat Foods)

    Types of Trans Fat

    There are two types of trans fats available.

    1. Naturally Found Trans Fat 
    2. The guts of some animals and animal foods are the prime sources of naturally found trans fat.

    3. Artificial Trans Fat
    4. Artificial trans fats are made through various industrial processes in which some hydrogen is added to liquid vegetable oils to make them solid.

    Examples of Trans Fat

    • Fried foods
    • Baked food items
    • Processed foods

    What is Bad Fat? Why Trans Fat Are Not Good?

    Bad fats simply mean those types of fats which are harmful to health and give adverse effects on our bodies. Trans fats might be the cause of diseases like the low sight or even blindness. Fats and too many cholesterol-containing foods are usually in solid form at room temperature. For example, animal meat and butter can be responsible for damage to organs.

    The Bottom Line: Which Fats Are Good for Body and Health?

    1. Trans fat foods are the worst.
    2. Saturated fat foods are bad.
    3. Unsaturated fat contains unsaturated fatty acids so, unsaturated fat foods like nuts, avocado, rapeseed, olive, sunflower oil, and seeds are good. You can go with plant-based oils and foods which are fat-rich.

    List of Fat Rich Foods: Major Food Sources of Fat

    List of Saturated Fat Foods

    • Red Meat
    • Butter
    • Coconut Oil
    • Palm Oil
    • Ice Cream
    • Whole Milk
    • Cheese
    • Sea Food
    • Chocolate

    List of Unsaturated Fat Foods

    List of Mono Unsaturated Fat Foods

    • Olive oil
    • Peanut oil
    • Canola oil
    • Peanuts
    • Cashews
    • Almonds
    • Avocados

    List of Poly Unsaturated Fat Foods

    • Fish
    • Soybean oil
    • Safflower oil
    • Corn oil
    • Cottonseed oil
    • Fish oil

    List of Trans Fat Foods

    • Margarine
    • Cakes
    • Imitation cheese
    • Cookies
    • Crackers
    • Doughnuts
    • Dairy products
    • Meats
    • Snack chips
    • Deep-fried foods
    • Peanut butter

    Eye-Opener: Why You Need to Eat Fat?

    Now here you are the eye-opener and amazing fact about fat which is: ‘Fat burns fat’.

    Some medium-chain triglycerides incorporating eatables and liquids like milk fat, coconut oil, and palm oil are easy to absorb, digest, and reuse as energy. They help in burning fat through increased metabolism. Athletes use these fats to increase their endurance when they are performing heavy workouts or exercises.

    People think fat is bad, but actually, it is not necessarily that bad. Fat helps maintaining the body weight, fulfills the energy requirement in the absence of carbohydrate, protects our body organs, and keep our cell membranes safer.

    Then Why People Say Fat is Bad? Doesn’t Fat Make You Fatty?

    It depends on you, which fat do you take in your diet? All the fatty foods like French fries, pizza, hamburgers are not good at all and they do make you fat. These types of fats are terrible for your health.

    Fat as Greatest Energy House

    Fat contains an amazing amount of energy, 9 calories per gram, which is more than carbohydrate, protein, or any other nutrient.

    Fat Mechanism: Why Our Body Needs Fat?

    Majorly, fat is used for absorbing nutrients like fat-soluble vitamins. It is also important for providing energy to our body when we get unable to intake carbohydrates or our body gets unable to use the available carbs.

    Fat Functions

    1. Other than supplying energy, fats are used in building cell membranes, insulation, and cushioning organs.
    2. Fat plays an important role in maintaining the core temperature of the body.

    Fat Benefit

    1. Fat provides long-term energy to the body. It’s an important nutrient to intake in winters or for those who live in a cold climate as it keeps the body warm by providing a layer of insulation.
    2. Fats are helpful for healthy skin and hair too. The energy which is provided by fat is beneficial in performing the exercise and moving around.

    Examples of healthy fat

    • Olive Oil
    • Fish like salmon, herring, tuna, and sardines
    • For light fat, you can go with vegetables like carrots and celery.

    Why and When Fat is Dangerous?

    When we collect too much fat, it makes our body heavy and dangerous for health. In such a state you get prone to diseases like fatty liver which is a state where your liver contains too many fats. You can get rid of such troubles by eating different food. One can find the association of fat with metabolic syndrome as well.

    Too much of anything is bad. Every nutrition has its own significance. Fats are associated with severe disadvantages though. Some of the major harms that fat causes are hear-failure and other heart-related issues in which the rate of leading the blood flow decreases. The blood does not flow properly and is stuck in the lungs and veins.

    For fast and better improvements in your health, playing games and adjusting foods and drinks can be beneficial. If you are worried about how to deal with fats, then eating a balanced diet and exercise are two prime solutions to the fatty body and fat-causing diseases. Don’t forget, the right amount of all the nutrients is the key to have a healthy diet and healthy physic.

    How Much Fat Do You Need in Daily Diet as Per Age?

    Adults are recommended to intake less than 30% of their daily calories from fats.

    If you are taking 2000 calories every day, you can take about 65 grams of fat. Here you can avoid Trans fat. It is suggested to take 7 to 10% of calories from saturated fat, 10 to 15% of fat from monounsaturated fat, and about 10% of calories from polyunsaturated fat.

    Now when you know there are good fats too, you don’t need to avoid the complete fat family. Plus I hope now you will not get confused about good fat and bad fat or what to eat and what not to eat. Stay happy! Have all the nutrients!

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