Unless you’ve been living under a rock, then you’ve probably heard the term “healthy fat” at least once. But what exactly is healthy fat? And if fat is supposedly healthy, then why has it been so demonized by our culture?

There’s been a lot of lies and misinformation spread about fat over the years, mainly because of a smear campaign by the sugar industry. Did you know that in the ’60s, the sugar industry PAID scientists to say that fat, not sugar, was a major cause of heart disease? The result? People started trading fats for sugar and carbs, and we now find ourselves in an obesity epidemic.

But healthy fat is nothing to be afraid of. Not only are they tasty, but our bodies need fat to function properly. In this article, we’ll break down the difference between good and bad fat, showing you how healthy fat keeps your body thriving. Let’s get started!

Why Our Bodies Need Fat

Fats Strengthen Our Brains

Our brains are 60% fat and need essential fatty acids to function optimally. We can only obtain those fatty acids from food. Our brain’s neural pathways are covered in myelin too, which is made from fat and transmits signals via our nerves. Saturated fats feed myelin, keeping the connections in our brain healthy and strong.

Fats Build Cell Membranes and Produce Important Hormones

Fat makes up the lipid bilayer surrounding every cell in our body. A healthy fat source is vital to keeping that lipid layer intact, giving our cells sturdy walls and structure.

Fats also build hormones such as estrogen and testosterone, which are essential for proper sexual function. Without healthy fats, our hormones can get unbalanced, which can cause scary problems like missed periods or decreased fertility.

Fats Make You Feel Full Longer

When you start your day with healthy fats, you won’t have energy crashes or hypoglycemic episodes, helping you feel full for longer.

Fats are also essential for the absorption of fat-soluble vitamins like A, E, D, and K, which are vital for healthy eyes, skin, bones, and immunity.

Fats are Good for Your Heart

This one is hard to let go of, considering everything we’ve been taught about fat and heart disease. But since we know the science was botched, we can place the blame for heart problems where it belongs: on carbs and sugar.

Carbs raise your blood sugar, which increases your risk of coronary artery disease. And it’s no secret how harmful added sugar is to your health. Scientists have linked it to increased risks of everything from diabetes to strokes!

Not All Fats Are Created Equal

So now that we’ve established why carbs and sugars, not fat, are the primary culprits for heart disease, let’s talk about which types of fat you should be eating. There are 4 main types of dietary fat out there: here’s what you need to know about them.

Saturated Fats

You can find Saturated fats in sources like grass-fed beef, butter, and egg yolks. Although they still have a bad rep from the botched science of the ’60s, newer studies have debunked the myth that saturated fats raise LDL cholesterol (the bad kind).

Saturated fat is one of the most stable fats out there, making it less likely to oxidize under heat. That means it won’t cause aging, inflammation, or damage to your cells, so you can eat them with confidence.

Monounsaturated Fats

A close second to saturated fat in terms of stability, monounsaturated fats are usually liquid at room temperature, and you can find them in sources like avocado and olive oil.

They’re perfect for salad dressings or low-temperature cooking, making them a staple in paleo recipes. You’ll want to eat these every day along with saturated fat!

Polyunsaturated Fats

We mainly find polyunsaturated fats in seed oils like canola, corn, and sunflower oil. These are some of the least stable and most easily oxidized fats out there, making them highly inflammatory.

They are also high in omega 6s, which we already have an abundance of in our diet and can cause inflammatory reactions. We’ll talk more about why you should avoid these in a future article.

Trans Fats

Finally, we have trans-fats, one of the most infamous fats around. These are hydrogenated oils that have been changed by artificial processing. (Gross!) They’re one of the few fats that scientists have linked to an increased risk of heart disease. Yet saturated and monounsaturated fat got caught holding the bag.

You’ll find these in highly processed foods like margarine or pre-packaged snacks. Run away from these and don’t look back!

But Won’t Eating Fat Make Me Fat?

Nope! Not if it’s the right kind—and you’re eating it in moderation.

A high fat, low-carb diet will shift your body into ketosis, where your body burns fat instead of glucose for fuel. Fat doesn’t trigger the release of insulin like glucose (sugar) does either, meaning your body will be less likely to hold on to fat in the long run!

In short, saturated and monounsaturated fats are nothing to be afraid of. Not only are they good for you, but they add flavor and substance to your food! And if you’re struggling with an autoimmune disease, then a low-carb, high-fat diet is of the best things you can do for your health.