The Three Main Types of Fats

Fats can be broadly categorized into three types: saturated, unsaturated, and trans fats (man made fats that do not occur in nature). Each plays a different role in our health and is found in varying amounts in packaged foods.

1. Saturated Fats

Saturated fats are solid at room temperature and are often found in animal products like butter, dairy products, and meat. But they are also found in coconut and palm oils, the latter being the most prevalent in food manufacturing. In packaged foods, they are commonly present in:

• Baked goods (cookies, cakes, pastries)

• Snack foods (chips, crackers)

• Dairy products (cheese and cheese products, yogurt, ice cream)

• Processed meats (sausages, hot dogs)

While small amounts of saturated fats are not inherently harmful, excessive consumption has been linked to higher cholesterol levels and increased heart disease risk. The key is moderation and awareness of where these fats are lurking.

2. Trans Fats

Trans fats are the ultimate villains in the world of dietary fats. These harmful fats are artificially created through hydrogenation, a process that turns liquid oils into solid fats. For a deep dive into the dangers of trans fats, check out my book, What The Fork Are You Eating. But here’s the quick version. Trans fats are commonly found in:

• Margarines and shortenings (even if “trans-fat free”)

• Fried foods (especially from fast-food chains)

• Packaged snacks (popcorn, chips, frozen foods)

While many countries have banned or severely restricted trans fats, they can still sneak into products in trace amounts. In the U.S., foods with 0.5 grams or less of trans fat per serving can legally list “0 grams” on the Nutrition Facts label. To avoid them altogether, always check ingredient lists for “partially hydrogenated oils”—a surefire indicator of trans fats. Stay vigilant and protect your health!

3. Unsaturated Fats

Unsaturated fats are liquid at room temperature and are generally considered heart-healthy. They come in two forms: monounsaturated and polyunsaturated fats. These fats are often found in:

• Nuts and seeds

• Vegetable oils (olive, avocado, canola, peanut, sesame, sunflower)

• Avocados

Packaged foods like salad dressings, nut butters, and granola bars often contain unsaturated fats. That’s a good thing. However, when choosing these products, opt for those with minimal added sugars and chemical preservatives plus artificial color or flavor.

The Skinny on “Low-Fat” 

In the 1980s and 1990s, the food industry embraced the low-fat craze. Products boasting “low-fat” or “fat-free” labels flooded the market. While these options seemed healthier, they often came with a hidden trade-off: more sugar.

Why More Sugar?

When fat is removed from food, it loses much of its flavor and texture. To compensate, manufacturers add sugar, artificial sweeteners, and other additives. This practice can spike blood sugar levels, increase cravings, and lead to weight gain over time. For example, a low-fat yogurt might have double the sugar of its full-fat counterpart. The lesson? Don’t fear fat; fear the sugar that replaces it.

Navigating “Fat” on Labels

When navigating the grocery aisles, understanding food labels is crucial. Here’s what to focus on:

1. Total Fat: This number gives you the overall fat content per serving. While it’s helpful, it doesn’t tell the full story.

2. Breakdown of Fats: Look for the amounts of saturated, trans, and unsaturated fats. Aim for products low in saturated and trans fats and higher in unsaturated fats.

3. Ingredient List: Watch out for terms like “partially hydrogenated oils” (trans fats) or “palm oil” (often high in saturated fats).

4. Serving Size: Be mindful of how the serving size affects the fat content. A seemingly low-fat product can quickly add up if you consume multiple servings.

How to Avoid Unhealthy Fats

Making informed choices doesn’t mean avoiding all fats. Including healthy fats, limiting saturated fat, and avoiding trans-fats is the healthiest way forward. This is how to do it:

1. Read Labels: As mentioned, understanding the fat content and ingredient list is key.

2. Choose Whole Foods: Opt for minimally processed foods like fresh fruits, vegetables, nuts, and seeds. These naturally contain healthy fats without added sugars or preservatives.

3. Cook at Home: Preparing meals allows you to control the types and amounts of fats used. Use olive oil or avocado oil for cooking and baking.

4. Limit Packaged Snacks: While convenient, many packaged snacks are loaded with unhealthy fats. If you do buy them, choose brands that prioritize quality ingredients.

5. Avoid “Low-Fat” Hype: Instead of reaching for low-fat products, choose whole-fat options in moderation. They’re often more satisfying and less processed.

So, the next time you’re in the grocery store, don’t be fooled by fat or  “low-fat” hype. Read the labels, skip the gimmicks, and choose foods that actually fuel and nourish you. With a little savvy, you’ll conquer the fat aisle like a pro. Remember, fat isn’t the enemy—it’s just one piece of the delicious puzzle of a healthy life.