Best Fats for a Healthy Nutrition Plan
Mediterranean diet patterns encourage fat, but specific types of fat - unsaturated fats to be exact. Unsaturated fats are promoted for their health benefits, such as the impact on improved insulin sensitivity.1
Let’s spend some time reviewing the different types of fats, and how to identify them with food labels and knowing the food sources.
What are unsaturated fats?
Unsaturated fat is encouraged in a mediterranean diet eating pattern because it promotes many aspects that benefit health, including managing cholesterol levels and reducing chronic inflammation, and improving insulin sensitivity.1,2 Unsaturated fat sources are commonly liquid at room temperature, and food sources are plant-based.
Sources of Unsaturated Fat
- Extra virgin olive oil
- Avocados and avocado oil
- Nuts and seeds
- Fatty fish such as salmon
- Flaxseed meal and oil
Check out our guides for omega-3 fatty acids:
How do you identify saturated & trans fats?
Saturated fats are most commonly found in animal products, such as meat, butter, cheese and coconut oil. Saturated fats are often solid at room temperature. Limiting excess saturated fat is often recommended for a number of health reasons, including managing blood cholesterol levels, and reducing the risk for heart disease.2,3
Trans fats are not naturally occurring, but are man made through a process called hydrogenation. These types of fats were originally created to improve palatability, bridge the gap between solid saturated fats and liquid unsaturated fats, and extend the shelf-life of certain foods. But research has shown that trans fats contribute to the increased risk for heart disease and other chronic illnesses, as well as posing an impact on the liver.4,5
Trans fats are commonly found in spreadable and processed foods such as shortening, some generic frostings, peanut butters, processed cookies, muffins, microwaveable popcorn, and, historically, margarine. It’s recommended to avoid all food sources containing trans fats.2-4
Identifying trans fats in a food product can be tricky, so it’s important to know that while trans fats may be listed as “zero” on the nutrition facts label, a food may still contain trans fats (less than 0.5 grams per serving is listed on the label as 0 grams). Scanning the ingredients section of the nutrition facts label for “partially hydrogenated” oils is another way to determine if a food item contains trans fat.
References available with PDF download