- While fats often have a negative reputation, some, especially those from plant-based sources, are beneficial for health and should be included in the diet in moderate quantities.
- Beneficial fats can be sourced from plant-based oils, avocados, nuts, seeds and fatty fish.
- Monounsaturated and polyunsaturated fats offer different health benefits. Foods rich in these include among others, olive oil, flaxseed, soybean and sunflower oils.
- The intake of saturated fats, predominantly from animal-based products, should be limited while trans fats should be completely avoided.
- Fats contribute to the feeling of satiety but are also calorie dense. Therefore, choosing the right sources and watching portion sizes is crucial.
Fats often get a negative reputation, but some of them, especially those derived from plants, are quite beneficial for health, albeit in moderated quantities. Even while working towards weight loss, it is essential to integrate some amount of fat into your diet.
Beneficial Fats You Should Have in Your Diet
The following plant-based sources are good sources of fats:
- Plant-based oils such as olive and flaxseed oil.
- Fatty fish.
- Nuts and their respective oils, notably walnuts.
- Seeds, especially sunflower seeds.
Plant-based fats are classified into monounsaturated or polyunsaturated fats based on their chemical composition. Many, however, comprise a mix of the two. Both kinds come with their unique set of health benefits.
The Magic of Monounsaturated Fats
Olive oil tops the chart among the predominantly monounsaturated fats, followed by canola and peanut oils, avocados, walnuts, and several nuts and seeds. Flaxseed is notably rich in Alpha-Linolenic Acid (ALA), which is one of the Omega-3 fatty acids. To maximize the nutritional intake, it is recommended to grind the seeds prior to consumption or use flaxseed oil.
Power-Packed Polyunsaturated Fats
Plant food products such as soybean and sunflower oils, and some nuts and seeds are rich in polyunsaturated fats. However, fatty fish is one of healthiest sources of polyunsaturated fats since they contain significant amounts of Omega-3 fatty acids, particularly Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Some of the best options of fatty fish include salmon, tuna, trout, mackerel, sardines, and herring.
Fats to Limit or Avoid
The consumption of saturated fat found primarily in animal-based food products like red meat, full-fat dairy products, butter, and lard should be limited.
Trans fats are the kind of fats that should be completely avoided. These are oils that have undergone a process to extend their shelf life, rendering them extremely unhealthy. Although manufacturers are in the process of eliminating them, it is advised to read labels since many products may still contain them.
While fats contribute to the feeling of satiety, be mindful of the portions since they are also the most calorie-dense foods. Choosing the best sources is as crucial as watching the quantities.
Find Out More
The American Heart Association provides comprehensive information on good and bad fats, which includes a list of fats to avoid completely.