As BFFs with their favorite bottle of olive oil and proudavocado toast aficionados,EatingWelleditors were certainly more than happy to see the trends of chalky, fat-free cookies and air-pumped fro-yo fade away.
The low-fat era in the 1980s and 1990s continues to have some ripple effects on the food system and the reputation of certain products,it seems, especially regarding the whole family of fats. As a reminder, fat is not to be feared!
In addition to carbohydrates and protein, “fat is an essential macronutrient that plays several important roles in the body,” saysLauren Harris-Pincus, M.S., RDN, a New Jersey-based registered dietitian, founder of NutritionStarringYOU.com and author ofThe Everything Easy Pre-Diabetes Cookbook.
These important functions include boosting the body’s ability to absorb fat-soluble vitamins like A, D, E and K, producing certain hormones that supportbone health, reproduction and muscle mass, and playing a role in cell structure, function and communication, Harris-Pincus confirms.
Plus, fat plays a major role in boosting your brainpower: “The brain is 60% fat, so fat consumption is important for cognition and memory,” she adds.
The benefits of consuming fats don’t stop there, saysMary Stewart, RD, LD,a registered dietitian and the founder of Cultivate Nutrition in Dallas.
Understanding Acute vs. Chronic Inflammation: What’s Healthy and What’s Harmful?
Getty Images
Are Fats Bad for You?
All foods that contain calories from fat include a mixture of different types of fats, Stewart says. They fall into one of three categories.
So how can you determine which fats you should consume and which to limit?
As mentioned, research backs up the fact thatunsaturated fatsare a boon for your body in moderation, to the tune of 20% to 25% or so of total calories from fat. Think of experts flipping on the green light for these.
A yellow light goes to saturated fats; proceed with caution, but definitely don’t avoid them at all costs, Harris-Pincus and Stewart agree.
Fatty acids (both saturated and unsaturated) form the structure of our cell membranes, which makes the cells fluid, allows nutrients to enter the cells, and ushers waste out. Some studies have hinted that a very high saturated fat intake is associated with a greater risk of cardiovascular disease, but other researchcalls that theory into question. As experts continue to learn more, to find a happy medium, aim to follow the2020-2025 Dietary Guidelines for Americans' recommendation for up to 10% of fats from saturated sources. If you have any currentheart health risk factors, a family history of heart disease or a previous diagnosis of high cholesterol, your doctor or dietitian may also suggest limiting saturated fat more.
The trans fats are the only ones that we’ll switch the red light on for.
“Artificial trans fat is a type of fat we definitely want to steer clear of, as it’s associated with increased risk of chronic conditions like diabetes, heart disease and other inflammatory-related conditions,” Stewart says.
Since the science is so strong about the health harms of these artificial trans fats, theFDAannounced in 2015 that food producers had until 2020 to eliminate trans fats from their recipes. The amount left in the food system should be sparse, but trace amounts might still be in circulation.
“One of the best ways to circumvent this harmful fat is to read the ingredient list and avoid products that list partially hydrogenated oil in products like cookies, pie, cakes, crackers and avoid deep-fried foods as they are usually fried in oils containing trans fat,” Stewart says.
4 “Bad” Fats You Should Eat
After that reminder that nuts, seeds, vegetable-based oils and avocado—the common “good fats” you’re likely familiar with—are still your best bets, Stewart and Harris-Pincus share their picks for the best under-loved and under-used fats they consume in moderation (and recommend clients do, too).
Whole Eggs
Don’t toss thatyolk! Eggs, in their whole form, including the yolk and white, are packed with protein and some fat, a macronutrient mix that supports muscle mass and sustained energy.
“Eggs also have a healthy dose of vitamins and minerals like choline, vitamin D, iron, zinc and B vitamins,” Stewart says, and nearly all of those micronutrients are tucked away in the egg yolk. “This winning combo will support immune health, brain health, and fight inflammatory conditions.”
While eggs do contain cholesterol,dietary cholesterolconsumption does not appear to impact cholesterol levels directly, Harris-Pincus says. Hence, she says that “up to one egg per day is fine for most people.”
Whole Milk Products
For individuals who are among the 65% of the world’s population, per a 2023 review in theInternational Dairy Journal, who deal with some level ofmalabsorption of lactose(the natural type of sugar in dairy), you’ll still want to steer clear when possible. But for those who can consume milk without digestive discomfort, dairy has a “unique nutritional profile,” Harris-Pincus says. And you need not stick to skim milk, nonfat yogurt or fat-free cheese.
“Whole milk is a great source of protein and offers a variety of vitamins and minerals, like vitamin B12, calcium, potassium and magnesium,” she explains.
According to a study published in December 2022 inThe American Journal of Clinical Nutrition, males who consumed the most dairy-derived saturated fats had a lower risk for heart disease, higher HDL and lower triglycerides than their dairy-free peers.
Aim for three total servings of dairy (1 cup of yogurt, kefir or milk, 1½ ounces of cheese, ⅓ cup shredded cheese) per day. If desired, mix and match whole, low-fat and nonfat.
Butter
While we’d never suggest you stray from cooking and finishing with olive oil,avocado oilor your other go-to, there’s certainly a time and place for butter (in baked goods, for basting) and its clarified cousin, ghee. Nothing compares to the rich flavor both provide. Plus, ghee and butter contain butyric acid, a short-chain fatty acid known to support gut health and reduce overall inflammation, per a 2021 article published inGut Microbes.
“Another benefit of butter and ghee is that they offer 11% to 13% of your daily value of vitamin A in just 1 tablespoon. Vitamin A supports our immune system and eye health,” Stewart says.
Stick to 1 tablespoon or less per day.
Coconut Oil
As a staple of the keto diet,paleo diet, vegan diet and more, “coconut oil tends to wear a ‘health halo,’ and although it’s a plant-based oil, it’s high in saturated fat, which has been shown to potentially raise levels of the ‘bad’ kind of cholesterol, LDL,” Harris-Pincus says. At the same time, she says, “there is some evidence that coconut oil can raise the ‘good’ HDL, although more research is needed.”
Coconut oil contains a type of saturated fat called medium-chain triglycerides (MCTs), which has been shown to possibly help those who use it manage weight, decrease insulin resistance and reduce their risk for metabolic syndrome, Stewart adds. Another April 2022 study in theJournal of Functional Foodssuggested the intake of MCTs can benefit the gut microbiome and metabolic health.
Until more is known, give it a shot every so often, but don’t use it for every oil occasion, Harris-Pincus recommends.
“If you enjoy the flavor of coconut oil, feel free to use a modest amount in your cooking—but not because you believe it is inherently healthier than other oils like monounsaturated olive, avocado or canola oils,” she says.
The Bottom Line
Fat is animportant macronutrientthat promotes satisfaction from meals and adds flavor to them, all while potentially supporting health and longevity. While unsaturated fats should be the most prominent source of calories from fat in your diet, most populations can enjoy saturated fats in moderation.
You might even snag some health benefits from a few of the previously smeared “bad” fats, including butter, ghee, coconut oil, whole milk products and whole eggs.
Anti-Inflammatory Fats You Should Eat, According to a Dietitian
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
