Good Fats vs. Bad Fats

We’ve covered carbohydrates and proteins in our previous blogs, but now it’s time to explore the fascinating world of fats. Often misunderstood, fats play a crucial role in our health. From the much-debated saturated and unsaturated fats to the omega-3 powerhouse found in fatty fish, we’re breaking down what you need to know about these essential macronutrients.

Saturated vs. Unsaturated Fats: What Does Science Say?

Fats have been demonized for years, but research continues to shed light on their true effects on our health. A study by the University of Uppsala in Sweden conducted a unique experiment comparing saturated fats (like those found in palm oil) with unsaturated fats (such as sunflower oil).

The Grandmother Experiment: Do All Fats Make You Fat?

Participants in the study consumed identical calorie-rich muffins. The only difference? One group’s muffins contained unsaturated fats, while the other’s had saturated fats. At the end of the study, both groups gained equal amounts of weight - but with one major distinction:

• Those consuming unsaturated fats gained lean muscle mass.
• Those eating saturated fats accumulated more belly fat and liver fat.

This study challenges the outdated notion that all calories are equal. The type of fat matters, influencing whether weight gain contributes to muscle or fat storage.

Butter & Cheese: Are They Really That Bad?

Butter has been vilified for its saturated fat content, but the truth is more nuanced. It’s not inherently harmful, but its health impact depends on what you consume it with. A buttered slice of whole grain bread is a much better choice than slathering it on highly processed white sweet bread.

Similarly, cheese is often criticized, but it’s actually a nutrient-dense food packed with protein, calcium, and even spermidine - a compound linked to cellular longevity. Aged cheeses like Parmesan may contain lower levels of certain beneficial compounds, while Irish Cheddar stands out for its high spermidine content.

Fatty Fish & Omega-3: The Ultimate Brain and Heart Food

While saturated fats have their place in moderation, one category of fat stands out for its exceptional health benefits - omega-3 fatty acids. Found in fatty fish like salmon, herring, and mackerel, omega-3s play a crucial role in reducing inflammation, supporting brain function, and improving heart health.

Not All Fish Are Created Equal

A common misconception is that wild-caught fish is always better than farmed fish. However, the truth is more complex. The study by the University of Uppsala in Sweden found that while wild fish have a better omega-3-to-omega-6 ratio, farmed salmon actually contains more omega-3s per gram due to their higher fat content.

On the other hand, Alaska pollock and pangasius (a popular white fish) contain almost no omega-3s, making them poor choices for those looking to boost their intake.

Why Omega-3 is Critical for Your Body and Mind

Omega-3 fatty acids, specifically EPA, DHA, and DPA, are incorporated into cell membranes, influencing everything from brain function to immune response. Here’s how they work:

• Eicosapentaenoic acid (EPA): Known for its anti-inflammatory properties, EPA helps reduce chronic inflammation, supports cardiovascular health, and may even improve mood and mental well-being.
• Docosahexaenoic acid (DHA): A major structural component of the brain and retina, DHA plays a vital role in cognitive function, memory retention, and eye health.
• Docosapentaenoic acid (DPA): Often overlooked, DPA helps enhance the effects of both EPA and DHA, supporting cell repair and cardiovascular function.

How to Get Enough Omega-3s?

The ideal intake is 1-2 servings of fatty fish per week. If that’s not feasible, omega-3 supplements like fish oil, krill oil, or algae oil (for vegans) are excellent alternatives. Look for molecularly distilled options to avoid heavy metals and toxins.

Healthy vs. Unhealthy Fats

To better understand the impact of different fats on health, here’s a visual representation of the healthiest and least healthy fats:

Source: The Diet Compass - Bas Kast

Final Thoughts: The Role of Fats in a Healthy Diet

Fats are not the enemy - the right fats are essential for optimal health. Here’s what to take away:

• Unsaturated fats (olive oil, nuts, and fatty fish) support muscle growth, brain function, and heart health.
• Saturated fats should be consumed in moderation, with sources like butter and cheese being far better than processed foods.
• Omega-3 fatty acids are critical for longevity, cognitive performance, and inflammation control.

Instead of fearing fats, focus on choosing the right ones. From drizzling extra virgin olive oil on your salad to enjoying a portion of wild-caught salmon, incorporating healthy fats into your diet can be one of the best decisions you make for your long-term well-being.