Table of contents
- Introduction
- Brief overview of different types of fats
- Positives of fats
- The landscape of fat intake
- Limiting factors (and solutions) to diverse fat intake
- How a diverse fat intake diet can look in numbers
- Conclusion
Introduction
Incorporating a variety of fats into your diet might not be the first thing that comes to mind when thinking about nutrition, but healthy fats are pretty important. Whether it’s due to knowledge gaps or shopping habits, people can feel a little overwhelmed by the topic. In this article, we’ll explore the different types of fats, discuss which ones to choose, and provide practical tips for working them into your diet.
Let’s dig in!
Brief overview of different types of fats
I won’t get too into the weeds, but this short overview will help you understand fat and its role in the body. If you’ve already read this fat primer article, feel free to jump to the next section.
Fats are made up of carbon, hydrogen, and oxygen atoms. Dietary fat is classified into saturated and unsaturated fat. Understanding their basic structure is important for learning a simple way of telling these fats apart visually (though note there can be exceptions).
Saturated fats
Fat molecules have a long chain of carbon atoms bonded to hydrogen atoms. If a carbon is “saturated,” it connects to two other carbon atoms and two hydrogen atoms with single bonds. This chain structure allows saturated fats to pack tightly, which is one reason they are solid at room temperature.
Unsaturated fats
If a carbon is “unsaturated,” it connects to another carbon atom with a double bond and to hydrogen atoms. This double bond creates a kink in the chain, preventing the molecules from packing tightly, so unsaturated fats are typically liquid at room temperature.
There are also different subcategories of unsaturated fats: monounsaturated and polyunsaturated fats.
Trans fats
Trans fats are created through the partial hydrogenation of oils. This process stabilizes the fats to reduce spoilage and endure repeated frying. However, consuming partially hydrogenated oils in large amounts can have adverse health effects. Their intake should be avoided as they are associated with a higher risk of negative health outcomes.
| Fat types | Description | Examples |
|---|---|---|
| Saturated fats | Due to their structure, most saturated fats remain solid at room temperature. Typically found in animal-based foods, saturated fats provide energy and also aid in the absorption of fat-soluble vitamins. | Fatty portions of meat, cheese, and butter |
| Unsaturated fats | Due to their structure, most unsaturated fats remain liquid at room temperature. They are typically found in higher quantities in plant-based food and come in two forms: monounsaturated fats and polyunsaturated fats. Some polyunsaturated fats are essential fatty acids: omega-6 linoleic acid, and omega-3 EPA and DHA. | Monounsaturated fats: Olive oil, pumpkin seeds, and nuts Polyunsaturated fats: Avocados, chia seeds, plant oils Essential fatty acids found in: Salmon, flax seeds, and walnuts |
| Trans fats | Trans fats can be formed through a process of partially hydrogenated oils (PHOs). This process can stabilize the fat to decrease spoiling or withstand repeated frying. Banned in many countries. | In some countries, artificial trans fats are still used in frying, shortening, and packaged foods |
Positives of fats
Fats are a concentrated energy source, providing more than twice the calories per gram compared to carbohydrates or proteins. They are essential to cell structure, forming a semipermeable membrane lipid bilayer around each cell, ensuring overall cellular function.
Fat intake is necessary for the storage and absorption of fat-soluble vitamins such as A, D, E, and K. Without adequate fat intake, the absorption of these vital nutrients is impaired, which could lead to deficiencies. In addition to fat-soluble vitamins, we require essential fatty acids (EFAs) from our diet that the body can’t synthesize. These EFAs are associated with positive health outcomes. Adequate fat intake is also important for synthesizing sexual hormones like estrogen and testosterone.
I cover this and specific fat intake discussions in another article. For the rest of this article, I want to focus on why it’s important to have fat diversity and provide tips to make it easier.
The landscape of fat intake
When examining common foods and fat consumption over time, researchers have observed a general increase in overall fat intake since the 1960s. According to various studies, there have been notable overall increases in fat intake and – more concerningly – heavier consumption of trans- and saturated fats in western diets. Though, due to regulatory actions, trans fat intake has been decreasing since 2015.
Saturated fat intake is linked to increased LDL-C levels, particularly in people with familial hypercholesterolemia. These elevated LDL-C levels can contribute to atherosclerosis (plaque formation) and are associated with higher incidences of cardiovascular disease. The current recommendation is that saturated fats make up 10% or less of total daily calories.
Unsaturated fats are commonly found in vegetable oils such as soybean, olive, and rapeseed. However, just because these oils are common doesn’t necessarily mean that people consume them in large quantities or outside of packaged foods.This brings us to one of the article’s main points: globally, the intake of polyunsaturated fats is below the desired levels. Essential fatty acids can have an even lower regular presence in the diet.
| Common foods and sources of saturated fats |
|---|
| Butter |
| Cheese |
| Bacon |
| Fried foods (e.g., french fries) |
| Ice cream |
| Pastries (e.g., doughnuts) |
| Red meat |
| Peanut butter |
| Pizza |
| Chips |
*Inspired by USDA (2017) & Vadiveloo et al (2013)
| Foods rich in essential fatty acids | Type of EFA |
|---|---|
| Salmon | Omega-3 (EPA/DHA) |
| Walnuts | Omega-3 (ALA) |
| Flaxseeds | Omega-3 (ALA) |
| Chia seeds | Omega-3 (ALA) |
| Sardines | Omega-3 (EPA/DHA) |
| Canola oil | Omega-3 (ALA) and omega-6 |
| Sunflower seeds | Omega-6 (linoleic acid) |
While the benefits of EFAs are increasingly supported by literature, a safe assumption for now is that their presence is at least minimally beneficial. Ideally, you’d rather not be deficient in them, but unfortunately, most of the high-fat foods consumed in the Western diet are rich in saturated fats rather than unsaturated fats. Furthermore, they tend to be relatively low in essential fatty acids. This is especially true in inland regions.
Limiting factors (and solutions) to diverse fat intake
Despite the common food intake examples, people are interested in eating more healthily and having diversity in their diet. However, several limiting factors contribute to these issues regarding dietary fat intake. In this section, I’m providing some tips to combat these issues, so I’m not just presenting problems without offering solutions.
Limiting factor: Knowledge and creativity
This isn’t a throwaway limiting factor; it’s actually a pretty valid one and the point of an article like this. To touch on what’s discussed above, knowledge or understanding how to work with different fat sources is important. Having your “go-to” unsaturated fat source that works for your environment can make hitting your essential fatty acids a lot easier.
Solutions
When you discover new fat sources, try to incorporate them into your regular cooking and eating routines. For instance, if you’ve learned that walnuts are rich in omega-3 and omega-6 fatty acids, consider adding them to your next salad. In general, try to make a habit of trying different kinds of seeds or nuts for snacks or experiment with new oils when cooking your normal foods.
List of different fat sources per 100 calories
| Food | Grams of food or oil per 100 Calories | Leading type of fat |
|---|---|---|
| Polyunsaturated Fats | ||
| Flaxseeds | 20 g | Omega-3 (ALA) |
| Chia seeds | 20 g | Omega-3 (ALA) |
| Walnuts | 16 g | Omega-3, omega-6 |
| Salmon | 55 g | Omega-3 (EPA, DHA) |
| Mackerel | 40 g | Omega-3 (EPA, DHA) |
| Sunflower seeds | 18 g | Omega-6 |
| Soybean oil | 11 g | Omega-6 |
| Corn oil | 11 g | Omega-6 |
| Monounsaturated Fats | ||
| Olive oil | 11 g | Oleic acid |
| Avocado | 60 g | Oleic acid |
| Almonds | 18 g | Oleic acid |
| Peanut butter | 16 g | Oleic acid |
| Hazelnuts | 16 g | Oleic acid |
* The listed calorie and fat values were sourced from the MacroFactor app.
For a bonus tip, when trying new oils, buy small sizes at first. Different oils have varying shelf lives and sensitivities to heat or oxidation. For example, flax or walnut oil might do better in the fridge and last for a shorter time, whereas safflower oil can do well tucked away in the pantry. This is also true for whole nuts and seeds. You might find more mileage and enjoyment from your walnuts if you keep them in the fridge or freezer versus the pantry.
List of different oils and their fatty acid and cooking profiles
| Type of oil | Fatty acid profile | Typical uses | Smoke point | Shelf life |
|---|---|---|---|---|
| Flaxseed oil | Polyunsaturated (ALA – omega-3) | Salad dressings, not really for cooking | Low | 4-6 months (refrigerated) |
| Hemp seed oil | Polyunsaturated (ALA – omega-3) | Salad dressings, dips | Low | 3-6 months (refrigerated) |
| Walnut oil | Polyunsaturated (ALA – omega-3) | Salad dressings, finishing oils | Low | 6-12 months (refrigerated) |
| Sesame oil | Polyunsaturated (linoleic acid) | Stir-frying, dressings | Medium-high | 6 months to 1 year |
| Grapeseed oil | Polyunsaturated (linoleic acid) | Frying, baking, dressings | High | 1 year |
| Canola oil | Monounsaturated (oleic acid), polyunsaturated (linoleic acid, ALA – omega-3) | Cooking, frying, baking | Medium-high | 1 year |
| Sunflower oil | Polyunsaturated (linoleic acid) | Cooking, frying | High | 1-2 years |
| Safflower oil | Polyunsaturated (linoleic acid) | Cooking at high temperatures, baking | High | 1-2 years |
| Avocado oil | Monounsaturated (oleic acid) | Cooking, frying, dressings | Very high | 1-2 years |
| Olive oil | Monounsaturated (oleic acid) | Dressings, sautéing | Medium-high | 6 months to 2 years |
| Fortified oils | Varies but many can include sources of EPA/DHA | Cooking, baking, not often dressing or finishing | Medium-high | Varies (check product label) |
Information provided is based on general characteristics of each oil type and may vary depending on production methods, origin, and specific brands. Consult product labels or manufacturers for precise details. Sources: USDA National Nutrient Database, NutritionFacts.org.
Limiting factor: Taste and preferences
Some people just don’t have a wide food palate, and that’s okay. If looking at lists of healthy fats doesn’t make your mouth water, you’re not alone. I believe in keeping things realistic and simple and trying to meet people where they are.
Solutions
1. Start small
You don’t need to rearrange your entire diet. A few subtle shifts can make all the difference in variety. Small portions of new foods and one new shopping purchase is a good start. Keep it small and simple if you have a nervous palate.
2. A little variety goes a long way
For all my talk about fat diversity, the reality is most people will only need one or two new fat sources and a supplement. And that’s okay. You’re doing well if your fat goals are mostly unsaturated fatty acids.
3. Use substitutes in favorite recipes
Identify a few recipes and find ways to incorporate new fats. For example, try a low-flavor cooking oil in a soup recipe or add a small amount of avocado to mayo, such as a 1:4 ratio, on a leaner burger. It doesn’t have to be big leaps. Think of it like sneaking healthy food in for kids; it helps.
4. Work it in with desserts or treats
People tend to enjoy baked bars, breads, and cookies. By incorporating sunflower butter into cookies or adding walnuts to bread, you can create delicious treats that also provide healthy fats. You can use canola oil in baked goods or ground nuts and seeds for a crust. This approach is often more enjoyable and sustainable than traditional, more expensive “diet” foods.
5. Start neutral
A new fat source with a strong flavor might require more of an adjustment from your palate – you might be in for a surprise if you substitute a high-quality olive oil in place of butter, or you add a lot of toasted sesame oil to a beloved recipe. However, neutral-flavored oils like grapeseed, canola, and sunflower seed oil have very little flavor of their own, and are much easier to “hide” in dishes or recipes where you might habitually use a saturated fat source.
Limiting factor: Cost
Articles about eating better fats often show images of pink salmon, ripe avocados, and premium olive oil. These depictions can make healthy fats seem expensive and unattainable.
Solutions
While some fat sources can be a bit pricey, there are affordable ways to include healthier fats in your diet. Here are some tips to make unsaturated fat sources more affordable:
Olive Oil
Extra virgin olive oil is often seen as the gold standard for healthy fats, but it can be expensive. The good news is that regular virgin olive oil is usually much cheaper and still provides plenty of health benefits. Cheaper virgin olive oils are great for general use, and if you do spring for super high-quality olive oil, it should last for a long time, since it’s mainly used in small quantities as a finishing oil to add a bit of flavor.
Nuts
Sure, walnuts and macadamia nuts can put a dent in your wallet, but peanuts and almonds are more budget-friendly. Cheaper nut sources still offer healthy fats and can be used in a variety of ways — whether as snacks, in salads, or blended into smoothies.
Fish
Fresh fish, especially fatty varieties like salmon, can be pretty expensive. However, frozen fish is a solid alternative that’s just as nutritious and usually costs less. Canned fish, such as tuna or sardines, is another economical way to get your omega-3s.
Overall, healthy fats don’t have to be too expensive. In fact, sometimes making these substitutions can even save you money. For instance, if you usually cook with butter, switching to canola oil can be a cost-effective way to get good fat intakes at a good price. If you usually get a lot of your fat from cheaper sources like ground beef, then upgrading to salmon will be more expensive, but integrating these healthier options occasionally can benefit your health.
Limiting factor: Supplementals
Working with many categories of clients over the years, I know that there is only so much change or alteration to a diet people will make. It can take years, not months, to move the needle. And that’s okay.
Solutions
If you need to take a more realistic approach but still want to cover your bases, here are two more options that can help:
1. EFA supplements
Generally speaking, I’m not a huge supplement pusher. However, supplements make a lot of sense for most people when it comes to getting your EPA/DHA needs. The amount of EPA/DHA we need is not that high — a one-gram fat capsule has you covered.
Additionally, it’s a cheap source compared to whole food options. While ideally, we should have whole food sources as much as possible, access to these particular fats can be costly (see: fresh salmon) and not everyone enjoys eating fish.
When choosing a supplement, keep the following in mind:
- Check for the EPA/DHA profile in the capsule. You want intake of a combined EPA and DHA of 250mg/day.
- Avoid rancid oils. Always check the expiration date and how it needs to be stored. EFA supplements should come in a container that doesn’t allow light to penetrate it, and should be stored in a cool, dry place.
- Use reputable companies that get tested by independent labs to avoid contaminant issues.
- Refrigeration can cut down on rancidity and taste issues.
- If vegetarian/vegan, look for algae oil. Most vegetarian/vegan Omega-3 supplements primarily contain flaxseed oil (which is a good source of ALA), but it’s still important to get EPA and DHA in your diet, and the only non-animal source rich in EPA and DHA is algae.
- Intake wise, less is more and avoids unpleasant side effects (see: fish burps).
2. Fortified foods
You can find food items that are fortified to include ALA or even EPA/DHA sources. While these items are usually a bit more costly (and we don’t always know if their label statements match reality), it’s a way to keep things easier.
Note: From my experience, almost any item with an EPA/DHA claim has kind of an aquatic taste to it.
How a diverse fat intake diet can look in numbers
Now that you understand why diversification is important, I wanted to show you how this can look in practice with tracking fat intake. To keep it simple, you can use a tracking app like MacroFactor or any app you prefer.
To get the most accurate breakdown of fat content, it’s recommended to log foods exclusively from the “common foods” section in your tracking app. This ensures you have access to the complete micronutrient information. MacroFactor, for example, has a large, verified common food search database of 26,500 micronutrient-rich, research-grade food entries. You can find detailed instructions on how to log these foods here.
First, here is an example of a diversified fat intake.
Hypothetical fat intake diversity of 2000 calorie diet
| Type of fat | Recommended intake (%) | Calories from fat | Grams of fat |
|---|---|---|---|
| Total fat | 25% | 500 | 56 |
| Saturated fat | 8% | 160 | 18 |
| Trans fat | <1% | 10 | 1 |
| Monounsaturated fat | 7% | 140 | 16 |
| Polyunsaturated fat (total) | 10% | 180 | 20 |
| – Omega-3 EPA/DHA | 250 mg/day | <9 | <1 |
| – Omega-3 Alpha-linolenic acid (ALA) | 1.1 g/day for women, 1.6 g/day for men | 11-20 | 1.1-1.6 |
| – Omega-6 | 11-17 g/day* | 99-153 | 11-17 |
This layout reflects a hypothetical setup of how fats could be diversified and allocated through the day in order to have a more diverse fat intake.
Let’s break down some of the foods you can eat to fulfill those requirements.
| Type of fat | Foods |
|---|---|
| Saturated fat | Butter, coconut oil, red meats, cheese (e.g., cheddar), dark chocolate |
| Monounsaturated fat | Olive oil, avocados, nuts (e.g., almonds), peanut butter, olives, macadamia nuts, hazelnuts, sesame oil, pecans |
| Polyunsaturated fat | Sunflower oil, safflower oil, corn oil, soybean oil, walnuts, pumpkin seeds, flaxseed oil, pine nuts, sesame seeds, sunflower seeds |
| Omega-3 EPA/DHA | Fatty fish (e.g., salmon, sardines), fish oil supplements, mackerel, herring, anchovies, cod liver oil |
| Omega-3 alpha-linolenic acid (ALA) | Flaxseeds, chia seeds, walnuts, hemp seeds, canola oil, hemp oil |
| Omega-6 | Sunflower oil, safflower oil, corn oil, soybean oil, Brazil nuts, pine nuts, pecans, pumpkin seeds |
Now, let’s combine all of this knowledge into an example food day (sans extra protein or carbohydrates).
| Type of Fat | Foods | Grams of Fat |
|---|---|---|
| Saturated fat | Cheese (e.g., cheddar) | 8 grams |
| Monounsaturated fat | Avocado | 10 grams |
| Polyunsaturated fat | Walnuts | 8 grams |
| Omega-3 EPA/DHA | Fatty fish (e.g., salmon) | 15 grams |
| Omega-3 Alpha-linolenic acid (ALA) | Flaxseeds | 2 grams |
| Omega-6 | Sunflower Oil | 13 grams |
There are a few factors to keep in mind with these hypothetical intake chart and food examples:
- It assumes a 2000 total daily intake.
- It assumes a 25% total fat intake.
- It leaves room to achieve some unsaturated fats from mixed saturated fat sources.
Many people can get overwhelmed by the limitations on saturated fat, but as you can see, there is still plenty of room to play around with total numbers. A 10% limitation on overall total intake means (in this scenario) saturated fats could reach as high as 200 calories (22 grams). However, this chart sets a more conservative limit of 8% to allow for a more diverse presence from other fats.
Also, remember that saturated fat is often listed, but if an item has 10g of total fat and only shows 4g of saturated fat, it means the other fat sources are unsaturated fats.
Lastly, If you’re consuming fewer calories or aiming for fat loss, you might need to adjust your fat intake accordingly. For example, the 2000-calorie hypothetical example may not be suitable for some or those in a caloric deficit. As your overall fat intake becomes more limited, it’s important to focus on healthier options. Prioritize unsaturated fats over saturated fats to meet your overall goals.
Conclusion
Understanding the types of fat you consume is important for optimizing health. Remember small changes can make a big difference, so don’t get too overwhelmed. Start by identifying a few new sources of unsaturated fats and gradually incorporating them into your meals. Don’t feel pressured to overhaul your entire diet at once; incremental changes are more sustainable. Ultimately, the goal is balance.
