Good Fat vs. Bad Fat : Understand The Difference and Your Body Need

Divya Tripathi

, Health A2Z


Generally, people believe that fat is not good at all, but the fat is not all bad! However, there is a type of fat which is bad. Our body needs a good amount of fat to keep us energized and we don’t have to completely eliminate all fat from our diet. Here we are going to explore the differentiation between the good fat vs. bad fat.


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Good Fat vs. Bad Fat



It is a common belief that fats are the biggest culprits that lead to all the problems related to the weight and that cutting them off entirely from the diet can be a helpful solution. There’s no need to freak out with this information because there is more explanation to it. The fact is that we actually cannot live without fats. This is because fats play an important role in a healthy diet. Fatty acids from fats are essential for healthy skin.


Fats also deliver fat-soluble vitamins and are great sources of energy. This is where the part about good fats and bad fats is important, and it is essential to know which fats should be avoided and which are the ones that should be included as a part of your diet. It is also important to know the amount of fat vitamins and ways to avoid trans-fats (bad fats) that cause artery clogging. Let’s make a clear classification of the good and the bad fats.



Good Fat vs.Bad Fat


To understand the difference between the good fat and the bad fat, first of all, you should understand what is the good fat vs. bad fat:



Good Fats


The unsaturated fats are basically the good guys and these include polyunsaturated fatty acids and monounsaturated fatty acids. Both, when eaten in moderation, can help in lowering the risk of heart diseases as the cholesterol levels are reduced.



Polyunsaturated fats can be found mostly in vegetable oils and when substituted for saturated fats, these help in lowering the triglycerides and cholesterol levels in the blood. One such type of polyunsaturated fat with potential heart benefits is omega-3 fatty acids. Omega-3 is present in fish like trout, salmon, catfish etc. They are also found in walnuts and flaxseeds.



Monounsaturated fats also help in reducing heart diseases and a lot of these are consumed by Mediterranean people. These are found in olives, almonds, cashews, avocados, hazelnuts, peanut oil, canola, sesame seeds etc.

Bad Fats


There are essentially two kinds of bad fats, saturated fats, and trans-fatty acids. Both can cause artery clogs and heart risks because they increase cholesterol content in the blood.


Saturated fats can be found in animal products like high-fat dairy, eggs, meat, poultry skin, vegetable fats like coconut and palm oils etc. There is evidence, which suggests that saturated fats increase the risk of colon and prostate cancer. It is better to consume these in limited quantities to keep your cholesterol levels under check.


Trans fatty acids or trans fats may be naturally occurring fats, which are found in dairy and meat or the artificial ones, which are found in liquid oils that have been hardened into partially hydrogenated fats. The actual worry here are the artificial trans fats. These are used extensively in all sorts of junk food.


This is just the basic understanding of the fats, the ones which are unhealthy and the ones that are healthy for the body. If you wish to discuss any specific problem, you can consult a doctor.


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What are Good Fats to Eat?


Here are 10 high-fat foods that are actually incredibly healthy and nutritious.


  • Avocados


  • Cheese


  • Dark Chocolate


  • Whole Eggs


  • Fatty Fish


  • Nuts


  • Chia Seeds


  • Extra Virgin Olive Oil


What are the bad fats to Eat?



Examples of foods with saturated fat are:


  • Fatty beef


  • Lamb


  • Pork


  • Poultry with skin


  • Beef fat (tallow)


  • Lard and cream


  • Butter


  • Cheese




Here, in this blog, we have discussed the difference between good fat vs. bad fat. As all nutrients fat are also essential to our body, but we should understand what our body needed and what is bad for our body. But, yes if you want to make changes in your diet then you should consult a dietitian, she is the one who can help you better.


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