The changing nutrition science on fats is enough to give you whiplash. One day, everything has to be low-fat, the next it’s all about avocados!
The truth, as usual, lies somewhere in the middle. Ever wanted to know the difference between MUFAs and PUFAs? Or which fats are actually good for you? Here’s a quick guide to the different types of fats.
Saturated fats.
Saturated fats are found in dairy and animal products, as well as fatty plant sources like avocado and coconuts. Satiating and delicious, saturated fats have always been key in the human diet.
Yet, saturated fats have attracted negative attention – stemming from a famous study by scientist Ancel Keys, who linked saturated fats to heart disease. Modern science has debunked the study again and again, as well as many other studies demonising saturated fats (including some paid for by the sugar industry).
The jury is still out on whether saturated fats have any ill health effects, but its benefits are solid: better absorption of nutrients, stronger bones, even lower bad cholesterol levels. But these fats are also quite energy-dense, so consume mindfully.
MUFAs and PUFAs.
Monounsaturated fatty acids (MUFAs) are known to protect against cardiovascular disease. Yet, not all MUFAs are created equal. While we love extra virgin olive oil (75 per cent MUFAs) for its anti-inflammatory powers, “vegetable oils” like canola, corn and sunflower are highly processed, quick to rancidify and are linked to various inflammatory issues.
Polyunsaturated fats (PUFAs) are also linked to health benefits like reduced cardiovascular and brain disease. But that’s mostly because omega-3s fall into the PUFA category…
The omegas.
You’ve all heard of omega-3, yeah? Omega-3 fatty acids are essential, meaning your body can’t make them. You’ll need to consume oily fish and seeds to get their heart-healthy, brain-boosting, anti-inflammatory benefits.
The other omega to be aware of is omega-6 – and this one is the antithesis of its healthy cousin. Omega-6 fatty acids are linked to inflammation (and therefore, inflammatory diseases like autoimmune conditions and cancer).
It’s estimated that Westerners consume omega-6 and omega-3 in a 16:1 ratio, when it should be more like 1:1. To redress the balance, just eat real food – the richest sources of omega-6 include crappy vegetable oils and processed foods.
Trans fats.
Scientists may squabble about saturated fats and the rest, but nobody denies the danger of trans fats. These are consistently linked to coronary heart disease, promoting high levels of bad cholesterol, triglycerides and inflammation, while lowering good cholesterol. Phew.
While the American Heart Association says that the small amounts of trans fats in animal products are probably safe, artificial trans fats can be deadly (up to 100,000 cardiac deaths are linked to trans fats in U.S. each year). The main source is partially hydrogenated vegetable oil, found in processed foods, baked goods and margarine.
Luckily, the U.S. Food and Drug Administration recently banned artificial trans fats. Australian manufacturers also reformulated margaine back in the 1990s, so there are less hydrogenated oils in our diets. But we still prefer our butter!
Do you have a question about the different types of fats? Ask us below.
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