Good Fats vs Bad Fats

Good fats vs bad fats can be a very confusing concept!

Low fat diet doesn’t guarantee a weight loss! In fact it is all about the type of fats that you are eating that matters and counts when trying to pick the right weight loss plan. Good fats are very important for a healthy body. Including more good fats in your diet means lower cholesterol, healthier skin, lower diabetes risk, shinier hair, and many more.

So, what are the good fats and what are the bad fats? There are four major types of fats:monounsaturated fatspolyunsaturated fatssaturated fatstrans fats

The first two (monounsaturated and polyunsaturated) are the “good fats“. The foods that contain them are:

Olive oil

Canola oil

Sunflower oil

Peanut oil

Sesame oil



Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)

Peanut butter

Soybean oil

Corn oil

Safflower oil


Sunflower, sesame, and pumpkin seeds


Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)



Saturated fats and trans fats are known as the “bad fats�? because they increase your risk of disease and elevate cholesterol. These are the most commonly used ones:

High-fat cuts of meat (beef, lamb, pork)

Chicken with the skin

Whole-fat dairy products (milk and cream)


Ice cream


Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough

Packaged snack foods (crackers, microwave popcorn, chips)

Stick margarine

Vegetable shortening

Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)

Candy bars

With all the low/no fat commercialized diets it can be awkward when you hear something like – increase the amount of good fats in your diet to lose weight. It is true though. The reason the good fats are called this way is because of all the goodness they do to your body.  They help you lower the bad cholesterol and boost the good one. Polyunsaturated fats are often a source of Omega-3 – vital fatty acids that body alone cannot produce. Eating the foods like dark leafy greens, flax-seed oils and some vegetable oils is the only way to get them. Omega-3 fatty acids are thought to lower blood pressure, combat bad cholesterol, fight inflammation, and protect the brain and nervous system.

The bad fats are the cause of artery clogging and inflammation. They mainly come from meat and dairy products. The Harvard School of Public Health, in a study published in March 2010, found that replacing saturated fats with an equal amount of polyunsaturated fats did indeed reduce the risk of coronary heart disease by 19 percent. But it wouldn’t be wise to completely eliminate them out of your diet because saturated fats are still a good source of vitamins and minerals. Coconut oil – a plant based source of saturated fats – is a miracle on its own.