Our society has a love-hate relationship with fat. We don’t like to see it on our bodies, but we love to smell and taste it in our food. The reality is that a diet that’s either excessive or deficient in dietary fat can have health consequences. On the one hand, fat is an essential nutrient that’s important for hormone production, the absorption of fat-soluble vitamins, bone health, insulin production, heart health and more. From a culinary perspective, fat imparts flavor, mouthfeel and flat-out deliciousness. But on the other hand, it’s quite possible to eat too much fat or consume less healthy kinds. Here’s everything you need to know about eating fats wisely:
What are fats?
Fats, which are composed of essential fatty acids, are a concentrated source of calories. Fats can be a single food item like an oil or part of a food like the fat in cheese or on a steak. They’re also found in eggs, pastries, spreads like mayonnaise, nuts and seeds, shortening, lard and salad dressing.
[See: Healthy Substitutes for Mayonnaise.]
How much do we need?
There is not one right answer. In Asia and some African nations, only about 10 percent of people’s daily calories come from fat, whereas in Italy and Greece, people take in about 35 percent of their daily calories in the form of fats. Both can be healthy. Translating those percentages to numbers, that means eating anywhere from 22 to 78 grams of fat per day can be normal. Here’s how those grams might add up:
— 1 teaspoon (or pat) of butter: 5 grams
— 1 tablespoon of peanut butter: 8 grams
— 1 tablespoons of coconut oil: 14 grams
— 1 tablespoon of olive oil: 14 grams
— 1 tablespoon of mayo: 11 grams
— 1/2 of a medium avocado: 15 grams
— 1 slice of bacon: 4 grams
— 1 cup of Bulletproof coffee: 51 grams
— 1 ounce of nuts or seeds: 13 to 15 grams
Types of Fats
There are three types of dietary fats: saturated, trans and unsaturated. Saturated fats, which may increase the risk of heart disease if eaten in excess, are most concentrated in animal foods — think beef, pork and chicken — and in foods made from milk, such as cheese, butter, cream and ice cream. Saturated fats are also the primary fats in some vegetable oils, including coconut, palm and palm kernel oils.
Trans fats, which may increase the risk of heart disease, stroke and Type 2 diabetes, exist in small amounts in meat, whole milk and cheese, and in vegetable oils that have been hydrogenated (aka partially-hydrogenated oils). Some foods, such as desserts, biscuits, some crackers and some fried foods, are also made with trans fats including shortening and some types of margarine. Of note, food manufacturers must remove artificial trans fats (the partially-hydrogenated oils) from products by 2018.
The last type of fat — unsaturated — can actually lower your risk for heart disease and reduce blood cholesterol when eaten in place of saturated fats. There are two varieties of unsaturated fats: monounsaturated and polyunsaturated. The former includes olive oil, olives, canola oil, peanuts, peanut oil, almonds, pecans, hazelnuts, cashews, pistachios, macadamia nuts and avocados. Polyunsaturated fats are found in oils such as corn, safflower, sunflower, soybean and cottonseed, as well as in margarine and mayonnaise made with these oils. Some polyunsaturated fats contain omega-3 fatty acids, which are anti-inflammatory and good for your heart. They can be found in fatty fish including salmon, tuna, sardines and mackerel, as well as in flaxseed, hemp, chia and walnuts.
[See: 13 Best Fish: High in Omega-3s — and Environment-Friendly.]
Which fats should you choose?
Health, flavor and culinary application should all be considered when picking a fat. Here’s a handy guide to oils:
| Plant Oils | Type of Fat | How to Use |
| Coconut oil | Saturated fat | Sparingly in sauces, stir-fries and baking |
| Red palm oil | 45-percent saturated fat |
With a light hand for sauteing and baking |
| Extra virgin olive oil | Primarily monounsaturated fat | For dressings, marinades and sauteing |
| Avocado oil | Primarily monounsaturated fat | For frying and making salad dressings |
| Sesame seed oil | Mono and polyunsaturated fats | In stir-fries |
| Flaxseed oil | Polyunsaturated fat (including omega-3s) |
In salad dressing and marinades, since it can’t be heated |
| Hemp oil | Polyunsaturated fat (including omega-3s) | In dressings, as an add-in to pastas and salads, and in baking |
| Pumpkin seed oil | Mono and polyunsaturated fats (including omega-3s) |
In salad dressings or to enhance the flavor of vegetables, soup and pasta |
| Walnut oil |
Polyunsaturated fats (including omega-3s) |
For a dressing, to enhance the flavor of vegetables or for a quick saute |
Food for Thought
Fat-free foods don’t count as part of your daily fat intake, but they’re not calorie-free, either. These foods also don’t provide the essential fatty acids to optimize health, so get more from the store with foods that also have flavor and function — even if they contain fat.
[See: 12 ‘Unhealthy’ Foods With Health Benefits.]
That being said, remember that, at nine calories per gram, fat is a concentrated source of calories, so be mindful of your quantities. A little goes a long way, so keep these tips in mind before pouring it on:
— Use a drizzle of olive oil instead of a lake.
— Add a few drops of cream to coffee instead of a gob of coconut oil.
— Enjoy a scoop of ice cream instead of a pint.
— Spread on whipped butter instead of a traditional, dense patty.
— Portion your nuts and seeds.
— Spread peanut butter on an apple instead of spooning it right out of the jar.
— For salads, choose either an avocado or salad dressing — not both.
More from U.S. News
8 Easy Ways to Load Up on Healthy Omega-3 Fats
The 12 Best Diets for Your Heart
6 Reasons You May Need to Eat More Salt
Everything You Need to Know About Dietary Fats originally appeared on usnews.com
