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Fats – Why We Should Have More Fats In Our Diet

Fats are healthy and we need them in our diet

Fats are healthy and we need them in our diet. We have been told for years to avoid fats. Fats are bad to our health. You will find in this article all you need to know about fats.

We need fats!

We have been told for years to avoid fats. Fats are bad to our health. The thing is that our knowledge about nutrition is constantly developing. so one day you hear: “Eat eggs!”, another day you hear “don’t eat eggs!”. The nutrition knowledge is developing and the information comes to us with delay, there is no one global governing body for nutrition area. And it gets messy. As human beings we stick to certain piece of knowledge, for example: “Fats are bad” and we hold on to it. While new knowledge is being acquired through science.

Despite the bad press fats have, fats are essential to our health. Fats are nutrients in food that the body uses to build cell membranes, nerve tissue (including the brain), and hormones. The body also uses fat as fuel. They also provide insulation of our body and internal organs and protection of body organs with a layer of fat. Fats also give taste to foods and our meals.

Fats are one of the three main macronutrient groups in human diet, along with carbohydrates and proteins. They can be broken down into:

  • Monounsaturated fats
  • Polyunsaturated
  • Saturated fats
  • Trans fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, your skin condition. You will find them in olive oil, nuts (i.e. walnuts, hazelnuts, pecans, cashews, almonds), pumpkin seeds and linseeds and in oily fish.

Saturated Fats

Fats are an important part of your diet but some types are healthier than others.

We know that SFAs have different effects on different health markers; some SFAs effect cholesterol, others don’t; some increase the risk of cardiovascular disease, others don’t. For example fats coming from peanuts will be healthy to our body and fats coming from butter or beef and pork despite bad press will not be unhealthy (provided we do not have too much of it). However fats like coconut oil is no as great and as healthy to our body as they say. They are not unhealthy but they are not healthy either.

The bottom line is balanced diet with rather less saturated fats than more is recommended.

Trans Fats

Trans fats are produced by the food industry during the hydrogenation of vegetable oils . They raise “bad” cholesterol and lower “good” cholesterol. Trans Fats are also linked to aggression (Golomb et al., 2012). If you think of fast foods, deep frying and cookies and cakes bought in store – most of them will contain trans fats.

Everything you need to know about your body, nutrition and food that supports a healthy and fit lifestyle. 

Issue with our daily fat consumption

We eat too much of saturated fats and trans fats and not enough monounsaturated and polyunsaturated fats. Like with everything else, too much is unhealthy. Too much of saturated and trans fats may lead to Risk is cancers like colon cancer or bowel cancer.

Recommendation is to find alternatives:

  • Replace frying with baking or steaming as this will not requires so much fat. If you love frying, have some of fried food once, twice a week and the rest of the days move to alternative ways of cooking.
  • Replace too much butter with avocado or a bit of oil on your bread as people from Mediterranean would do.
  • Replacing mayonnaise for your green with healthy oils – linseed, olive oil, canola (rapeseed) oil. You can sprinkle some seeds over your salade.

These are only few ideas but if you do that for every day, that’s more than enough.


If you want to know more about how to become healthier and do it your own way through coaching, we invite you to have a look at out Body & Nutrition Program. Food is good!

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