Is Fat Actually the Villain We’ve Been Led to Believe? The Surprising Truth Revealed!

Have you ever been at a café with a friend who threw a bit of shade because you ordered your latte with whole milk? Or maybe you added cheese, bacon, and avocado to your breakfast sandwich, only for them to mention that "fats are unhealthy." This is something many of us have heard, which might lead us to wonder: Is there any truth to this?

The reality is that labeling all fats as bad is somewhat misleading. While some fats, like trans fats, are indeed unhealthy, others — such as those found in olive oil, avocado, nuts, and seeds — are not only beneficial but may even reduce the risk of conditions like heart disease.

Continue reading for insights on fats, shared by registered dietitians, to learn which fats are beneficial, which are best avoided, and how much fat should be included in a daily diet.

So, are fats really that harmful?
"Fats often get a bad reputation, but they aren’t as harmful as some may think," says Lauren Manaker, a registered dietitian. "Certain fats play essential roles in bodily functions, like energy storage, hormone production, and absorbing vitamins such as A, D, E, and K.” She emphasizes that the key is focusing on the right types of fats, not avoiding all fats. "Including healthy fats like those in avocados, nuts, seeds, and oily cold-water fish can support heart health and help reduce inflammation,” she explains.

If fats can be good for us, then why do they have such a bad reputation?

Maddie Pasquariello, a registered dietitian, explains that many people equate eating fats with weight gain or worry about consuming too many calories.

The ‘good’ types of fat
To function optimally, we need enough of certain fats in our diet.

"A diet that includes sources of healthy fats, like monounsaturated and polyunsaturated fats, can help reduce LDL cholesterol, commonly known as ‘bad cholesterol,’ provide energy to keep us full, and aid in absorbing fat-soluble vitamins," Pasquariello explains. She adds that dietary fats also support important processes, like hormone regulation and temperature balance.

Healthy unsaturated fats include omega-3 and omega-6 fatty acids. “Omega-3 fats help regulate inflammation and are linked to lower risks of heart disease, dementia, Alzheimer’s, and other chronic conditions,” she says.

Because our bodies cannot produce omega-3s and omega-6s, it’s essential to get them from our diets. Omega-6s are found in foods like nuts, seeds, vegetable oils, eggs, and even some processed snacks, while omega-3s are available in foods like fatty fish, chia seeds, hemp seeds, flax seeds, and fish oil supplements.

Even though some fats are “healthy,” it’s still not advisable to eat them in unlimited amounts since fats are calorie-dense.

"While there’s no strict guideline for how much unsaturated or total fat to consume, keep in mind that most people already eat enough fat, if not more," Pasquariello says. "A general goal is to keep healthy fats to under 35% of daily calories, with 20% as a closer target for most, though this can vary based on individual health needs and goals."

The less healthy types of fat
“When we discuss the downsides of dietary fat, we’re usually referring to overconsumption of saturated fats, trans fats, or excessive intake that increases caloric consumption,” Pasquariello explains.

In general, saturated and trans fats are less beneficial for health. Consuming too much of these fats can raise cholesterol and lead to heart disease, according to registered dietitian Ashley Kitchens. Trans fats were banned in the United States a few years ago, but some packaged foods still contain trace amounts.

Saturated fats are found in animal products like fatty cuts of beef, butter, cheese, and ice cream, as well as in plant-based oils like coconut and palm oil. While it’s not necessary to eliminate saturated fats, it’s wise to use them sparingly. The Dietary Guidelines for Americans suggest keeping saturated fat intake below 10% of daily calories, replacing them with unsaturated fats. However, recent research indicates that some saturated fats might not have the adverse effects once believed.

Eating large amounts of any fat can also lead to weight gain. "Fats contain 9 calories per gram, compared to 4 calories per gram for carbs and protein,” Pasquariello notes. “Eating high-fat foods in excess can lead to a calorie surplus, which may be counterproductive if weight maintenance or loss is a goal.”

How much fat should we aim to eat each day?
“It’s generally recommended that fats make up 20-35% of daily calories, with a focus on healthy fats,” Kitchens says. For someone eating 2,000 calories a day, this means about 44 to 78 grams of fat daily.

"Maintaining a moderate fat intake allows room for other nutrients, like complex carbs, fiber-rich foods, and protein," she adds. "There’s no evidence to suggest that a diet higher in fat than these recommendations will offer long-term benefits."