Good Fats vs. Bad Fats
by GamerFitnation on June 8, 2014 at 11:40 AM EDT

There are many different kinds of fats, some are good and having the right amount of them will contribute to a healthy lifestyle and others are bad that can cause multiple health concerns. In this article we’ll help you distinguish the difference between both and let you know which ones to include into your diet in an effort to help you lead a healthier life.

What Kinds of Fats Are There?

There are 4 kinds of fats out there.

- Polyunsaturated Fat (Good)

- Monounsaturated Fat (Good)

- Trans Fat (Bad)

- Saturated Fats (Bad)

Polyunsaturated Fats

Polyunsaturated fats, when consumed in moderation, can actually have a positive effect on your overall health. They help reduce your overall cholesterol in your blood and lower your risk of heart disease. They also produce omega-6 and omega-3 fats, which are fats that your body needs but has no way of producing itself. These fats help with brain function and the overall development of your body.

Foods that contain polyunsaturated fats include:

Sesame, hemp, and flak seeds are all great sources of polyunsaturated fat, they are easy to find and eat, you can eat these seeds by themselves or cook them to obtain their oil and ingest it that way.

Fats_2Fish -  Fish, such as trout and salmon, have Omega-6 and Omega-3 fats. Per serving these fish contain roughly 2.5 grams of polyunsaturated fat.

Fats_3Safflower Oil - Just about any vegetable oil you choose will have a healthy amount of polyunsaturated fats but Safflower oil is by far one of the richest. Safflower oil can sometimes contain up to 74 grams of polyunsaturated fat, although that number is likely to be reduced by about half if you decide to cook it.

Fats_4Almond Butter - Almond butter can contain up to 1.5 grams of polyunsaturated fat per serving which is about 2 tablespoons. To ensure the best quality almond butter always buy from all natural non-processed products.

There are 9 calories per gram in polyunsaturated fats as well as all other fats. All fats contain 9 calories per gram.

According to the American Heart Association fats should make up about 25-35% of the calories that you intake per day. If those fats are polyunsaturated and monounsaturated fats then you are on a great road to eating healthy.


Monounsaturated Fats

Monounsaturated fats, also in moderation, can help your overall health especially when they are replaced with trans and saturated fats. Much like polyunsaturated fats, monounsaturated fats they reduce your cholesterol levels in your blood and reduce your risk of heart disease. Monounsaturated fats are also very high in vitamin E, which is definitely something that you should try to work into your diet.

Foods that contain monounsaturated fats include:

AA026294Nuts/Peanut Butter -  Peanuts, almonds, macadamias, and peanut butter are all great sources of monounsaturated fats, barring any allergies that is. They’re easy to eat, easy to bring, and can go with a wide range of foods, including these into your diet should be a relatively simple task.

Fats_6Avocados -  Being high in fiber, protein, and monounsaturated fats, avocados are an incredible food to eat and would ensure plenty of healthy eating for years to come.

Fats_7Olives/Olive Oil - Containing plenty of monounsaturated fats and helping maintain healthy cholesterol levels olive oil as well as olives can aid in you leading a healthy life. Also you can find plenty of ways to incorporate olive oil and olives into your cooking. Here are a list of a few recipes that include olive oil to get you started.

Trans Fats

Trans fats increase your risk for developing heart disease and stroke, and is also associated with risk for developing type 2 diabetes. Trans fats will also lower your ‘good’ (HDL) cholesterol levels, and raise your ‘bad’ (LDL) cholesterol levels. You should try and steer clear of trans fats as much as you can, but let’s face it there’ll be around no matter how hard you try. Because of this we’re gonna show you some of the main foods that contain trans fats.

 Fats_8French Fries -
  This one shouldn’t come as much of a surprise, but french fries are normally pretty high in trans fats. Trans fat is created when you add hydrogen to vegetable oil, while it has been noted that most of the big fast food restaurant chains (McDonalds, Burger King, Wendy’s, etc.) have stopped using hydrogenated oil to cook their fries there are still unhealthy doses of trans fat found within their french fries.

Fats_9Basically Anything Fried - There’s not always a sure way to tell what people fry their foods with, whether it is hydrogenated oils or not, but even still fried food can contain plenty of trans fat, and should be tried to stay away from as much as possible anyways.

Fats_10Margarine - Margarine is supposed to be better for you than butter right? This was once originally thought but has recently been an abandoned way of thinking since most sticks of margarine use vegetable oil in it, but they need the hydrogen to retain their shape.

Fats_11Shortening - For those of you who don’t often cook or bake shortening is essentially lard, used to combine ingredients and bind them together. A lot of companies get away with not using many trace amounts in their foods, they make it less than .5 grams of fat, so they are legally allowed to round down and say that they have 0g of trans fat. However if you take a closer look at the ingredients you may notice shortening ingredients, which will quickly add up to unhealthy amounts of trans fat.

Saturated Fats

Much like Trans fats eating saturated fats can increase your bad cholesterol as well as raise your chances for heart disease and stroke. The American Heart Association recommends that you try to eat no more than 16 grams of saturated fats per day, or roughly 140 calories should come from saturated fats. Here are some of the main foods that you should try and watch out for when talking about saturated fats.

Fats_12Butter -  Butter is absolutely loaded with saturated fats. A single stick can pack up  to 58 grams (290% of your daily value) of butter. Butter is needed for a lot of sweets out there so when you feel that sweet tooth coming on just be sure to check the nutrition facts on whatever you’re about to eat.

Fats_13Cheese - Cheese is another one of those foods that you see combined with a lot of different dishes. In just 1 slice (1 oz.) of cheddar cheese you can see about 6 grams or 30% of your daily value of saturated fat from it. Although cheese isn’t the worst thing to be eating since it contains a healthy supply of protein and calcium.

Fats_14Rendered/Processed Animal Fats - At around 40% saturated fat and found in a majority of meats these fats will get to you quick. These fats are normally added to sausages, burgers, meatballs, fried foods, and others to help hold them together and cook them.


Fats are a key essential part of our diet, some are needed to help have the body carry out its basic functions, however it is important to know the difference between the good fats and the bad ones, keeping these simple differences in mind will help you to have a healthy diet and life. For all the important news on health and fitness keep it here at GamerFitNation!

By Damiaen Florian

Don’t Just Be Fit. Be Gamer Fit.


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