For decades, fat in our diet has been vilified, being blamed for heart disease, stroke, diabetes, and more. And while it's true that too much fat can contribute to these health issues, cutting-edge research offers a new understanding of fat's role in our bodies.

A recent study published in the journal Cell by researchers from the University of California San Diego School of Medicine delves into the molecular reasons why not all fats are created equal. They found that saturated fatty acids, like palmitic acid found in butter and lard, can activate a particular molecule that kickstarts pathways that might lead to type 2 diabetes, insulin resistance, obesity, and atherosclerosis. On the other hand, unsaturated fatty acids such as palmitoleic acid (POA) and eicosapentaenoic acid (EPA), present in foods like fresh fish and nuts, do not activate these detrimental pathways—in fact, they can even inhibit the negative effects of saturated fats! Understanding the mechanics of how different fats affect our health can empower us to make conscious dietary choices—and perhaps lead to the development of supplements to tackle obesity more effectively.

Read on to discover how you can proactively take charge of your health by choosing the right fats. Remember, making informed decisions today can prevent the need for treatment tomorrow!

Saturated Fat

At their core, fats are chains of carbon atoms with hydrogen and oxygen attachments. The specific arrangements of these hydrogen atoms determine the fat's type and function in our bodies. Saturated fats are "saturated" with hydrogen atoms—each carbon atom is bonded to a hydrogen, leaving no room for other atoms. This structure usually makes them solid at room temperature. Common sources include butter, lard, coconut oil, palm oil, and some animal fats.

Saturated fats’ firmness at room temperature reflects in the body, where they may not circulate as smoothly as their unsaturated counterparts. This can lead to increased cholesterol levels and a higher risk of heart disease. However, some saturated fats, such as coconut oil, are still being studied. According to Thomas Brenna, a food science professor at Cornell University, “most studies involving coconut oil were done with partially hydrogenated coconut oil, leading to skewed data on cholesterol levels in test subjects.” He suggests that virgin, untreated coconut oil might not pose the same health risks. Therefore, moderation and careful choice are key.

Saturated fats are not all bad. They are crucial for cell membrane structure and hormone production, such as vitamin D (essential for calcium absorption), estrogen, progesterone, and bile acids (which aid in fat digestion). So, while moderation is essential, don't eliminate saturated fats from your diet entirely. Dietary guidelines suggest keeping saturated fat intake to less than 10% of your total calories.

Unsaturated Fats

Unlike saturated fats, unsaturated fats have kinks or bends in their molecular structure, due to fewer hydrogen atoms. This prevents easy stacking, making them more fluid. Unsaturated fats can be monounsaturated (olive oil, canola oil, peanut oil, avocados)—containing a single double bond—or polyunsaturated, with multiple double bonds, which remain liquid even when cold.

Polyunsaturated fats include two specific fatty acids groups: linoleic (omega-6) and linolenic (omega-3) acids. While omega-6 is plentiful in our diet from seeds, nuts, and refined oils found in snacks, omega-3—found in walnuts, flax seeds, and fatty fish—helps reduce inflammation and chronic disease risk. Strive to balance these by incorporating more omega-3 sources: flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, soybeans, and wild-caught fatty fish like salmon.

Trans Fats

Trans fats, unlike other fats, are entirely unnecessary and potentially harmful. Created through hydrogenation, this process turns unsaturated oils into saturated fats, making products like some margarines and peanut butters spreadable and increasing the shelf life of baked goods.

Our bodies struggle to metabolize man-made trans fats, and they are associated with numerous health issues. The advice is simple: avoid eating trans fats altogether. Check ingredient lists for "partially hydrogenated," even if labels claim "0 grams of trans fats"—products can legally claim zero if they contain less than 0.5 grams per serving.

Remember, fat isn't just a dietary villain—it's an essential nutrient! Our bodies need omega-3 and omega-6 fatty acids, which we can't produce. Fat helps absorb fat-soluble vitamins (A, D, E, and K) from our food, maintains body temperature, and cushions organs for protection.

For energy on the go, choose healthy fats like non-hydrogenated peanut butter with apple slices, hummus with pita pieces, or a trail mix with almonds, seeds, and dark chocolate. Yes, a little chocolate won't hurt—just enjoy responsibly within your overall balanced diet!