Complete Guide to Fats

Fats have long been demonized, accused of causing weight gain and clogging arteries. Science has since greatly nuanced this message: fats are essential for hormonal, brain, and cellular health. The challenge is not to eliminate them but to choose the right sources and dose them correctly.

Steps

1

Learn the different types of fats

Fats are divided into four categories: saturated (butter, meat), monounsaturated (olive oil, avocado), polyunsaturated (fatty fish, nuts), and trans (industrial hydrogenated). Monounsaturated and polyunsaturated should be prioritized; trans should be eliminated as much as possible.

2

Prioritize omega-3 sources

Omega-3s (EPA and DHA) are anti-inflammatory and essential for brain function. The best sources are fatty fish (salmon, sardine, mackerel), flax seeds, walnuts, and canola oil. Aim for at least 2 servings of fatty fish per week.

3

Cook with the right oils

Every oil has a smoke point beyond which it degrades and produces toxic compounds. Extra-virgin olive oil is suitable for moderate cooking (up to 190 °C), while avocado oil and coconut oil resist higher temperatures better. Save walnut and flaxseed oils for dressings.

4

Read labels to spot fats

Nutrition labels distinguish total fats, saturated fatty acids, and sometimes trans fats. Beware of products labeled "0% fat" which often compensate with added sugar. Also check the ingredient list to identify hydrogenated oils.

5

Reach your daily lipid goal

Fats should represent 25 to 35% of your total calories, or about 55 to 85 g for a 2,000 kcal diet. Spread them throughout the day by integrating various sources: olive oil on salads, a quarter of an avocado at lunch, a few almonds as a snack.

Saturated, unsaturated, and trans: the guide

Saturated fatty acids (found in butter, cream, fatty meat, and coconut oil) are heat-stable, but their excess increases LDL cholesterol. Current recommendations suggest not exceeding 10% of total calories in saturated fats.

Unsaturated fatty acids are divided into monounsaturated (olive oil, avocado, almonds) and polyunsaturated (omega-3 and omega-6). They are associated with reduced cardiovascular risk and should constitute the majority of your fat intake.

Industrial trans fatty acids (partially hydrogenated fats) are the most harmful. They increase LDL (bad cholesterol), decrease HDL (good cholesterol), and promote inflammation. They are progressively banned but persist in some ultra-processed products.

The omega-3 / omega-6 balance

Omega-6 (sunflower, corn, soy oil) and omega-3 (fish, flax, canola) are both essential, but their ratio matters. The optimal ratio is estimated between 1:1 and 4:1 (omega-6:omega-3), yet modern Western diets often reach 15:1 or even 20:1.

This imbalance promotes chronic low-grade inflammation, associated with cardiovascular disease, obesity, and autoimmune diseases. To rebalance: increase fatty fish, walnuts, and canola oil, and reduce sunflower oils and fried products.

ALA (plant omega-3, found in flax and walnuts) is poorly converted to EPA and DHA by the body (5 to 10% conversion rate). For optimal EPA and DHA intake, fatty fish remains the most effective source, or algae oil supplements for vegans.

Smoke points of cooking oils

The smoke point is the temperature at which an oil begins to degrade, producing potentially carcinogenic compounds (acrolein, aldehydes). It varies considerably from one oil to another and determines its use in the kitchen.

For high-heat frying and sautéing (above 200 °C): avocado oil (271 °C), refined peanut oil (232 °C), or ghee (252 °C). For baking and pan cooking (160-190 °C): extra-virgin olive oil (190 °C), coconut oil (177 °C). For cold seasoning: walnut oil (160 °C), flaxseed oil (107 °C).

A simple rule: if your oil is smoking in the pan, it's too hot. Lower the heat or change the oil. Keep omega-3 rich oils in the refrigerator to prevent oxidation.

FoodCraft Tip

Track your fats with the macro calculator

The FoodCraft macronutrient calculator includes a detailed distribution of fats in your daily goals. Each recipe in the database displays its total fat content per serving, allowing you to easily track your intake.

Frequently Asked Questions

Is butter bad for your health?
Butter in moderate amounts (10 to 15 g per day) is not problematic for a healthy person. It provides vitamin A and flavor. The problem occurs when it systematically replaces more beneficial unsaturated fat sources like olive oil or avocado.
How many grams of fat per day?
Between 0.8 and 1.2 g per kg of body weight is a reasonable range for most adults, or 25 to 35% of total caloric intake. For a 70 kg person on a 2,000 kcal diet, this represents about 55 to 78 g of fat per day.
Is coconut oil actually healthy?
Coconut oil is rich in medium-chain triglycerides (MCTs), which are metabolized differently from other saturated fats. However, it's still mostly made of saturated fat. It can have its place in a varied diet but shouldn't be your only source of fat.
Should I avoid egg yolks because of cholesterol?
No. Recent studies show that dietary cholesterol has a limited impact on blood cholesterol for most people. Egg yolks are an excellent source of choline, vitamin D, and lutein. Eating 1 to 3 whole eggs a day is considered safe for the majority of the population.

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