Fat has a long history of demonization. As dietary trends have fluctuated over the decades, fat has been put through the wringer. Thankfully, as continued research confirms the same data, we can follow a few guidelines that eliminate the confusion.

Firstly, fat doesn’t make you fat. In the same way all calories are not equal, all fat is not equal. There are good fats and not-so-good fats.

Fat is your friend

Consuming too much of the not-so-good fats in conjunction with a poor diet and sedentary lifestyle will definitely put your body under undue stress and is a sure recipe for rapid weight gain and other imbalances.

However, mindful consumption of good fats is incredibly beneficial to the body and mind. The body needs fat. It’s a macronutrient that gives us energy, plays a large role in organ function, brain function, skin health, hormone health. In addition, essential vitamins like A and D are fat-soluble, meaning they can only be absorbed through fat first. Fat is your friend if you know your fat facts.

Fat falls into 2 main categories: saturated and unsaturated fat. Unsaturated fats are broken into 3 subcategories: trans, mono, and polyunsaturated. Their different chemical structure is what makes them different.

Each person responds differently to cholesterol. Saturated fats have gotten a bad wrap. Coconut oil is the perfect example of a highly saturated oil that increases HDL significantly. Ghee (clarified butter) is also high in saturated fat but it’s numerous health benefits date back thousands of years (10). Everyone is different and responds differently to saturated fat. Research has not proven that saturated fat causes heart disease. In fact, increasing research has linked it to heart health and other benefits.

But always remember: overconsumption is the enemy. Moderation is your friend.

Trans fat is hands down the worst fat. It has consistently been linked to heart disease, inflammation, and insulin resistance (4, 5). In addition, partially hydrogenated vegetable oils were deemed unsafe this year by the FDA (3). It’s also been banned in some European countries. This fat is the bad guy. He’s not going to do you any favors. Carefully check your food and nutrition label for trans fat, hydrogenated vegetable oil, and partially hydrogenated vegetable oil and avoid avoid avoid.

Last up is polyunsaturated fats or PUFAs. They are very similar to monounsaturated fats with one defining difference (more on that in a minute). PUFAs are also liquid at room temperature and solid when chilled. They are similarly found in plant-based oils from avocados, olives, sunflowers, sesame, safflowers, and nuts, but they are also found in fish and shellfish. PUFAs have comparable health benefits to MUFAs in addition to being anti-inflammatory (11).

That’s because the big difference between mono and polyunsaturated fats is PUFAs include omega-3 and omega-6 fatty acids. Omega-3s are powerhouse anti-inflammatories (12) and both fatty acids are beneficial to your body and mind when they are in consumed in a balanced ratio, 1:1 (13). A diet rich in omega-6 has been linked to heart disease, cancer, chronic inflammation, and autoimmune conditions (13).

A good rule of thumb is to eat a diet richer in omega-3s. Fatty fish, flaxseed oil, walnuts, and chia seeds are high in omega-3s. Soy, corn, canola, and safflower oils are high in omega-6 and should be used sparingly.

Everything in Moderation

That’s the skinny on fat. The takeaway is kicking trans fat out of your life and replacing it with mindful use of the others. A helpful thing in excess can become harmful. Always practice moderation and bear in mind that everyone is different. Listen to your body and respect it. Fat doesn’t make you fat and unhealthy, but a disregard to eating in a balanced and conscious way will.

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Read more from Linda at keepkilter.com.