Redeeming Unsaturated Fat

For many people on a diet, the word "fat" is the worst. Many people who are trying to lose weight talk about how they can't consume fat as if it were a dangerous, infectious sickness or an allergen.

This passionate aversion to fat has some redeeming qualities. It confirms what most doctors already know: eating too many fatty meals can lead to unhealthy weight gain.

Having an awareness of fat isn't enough; knowing how fat affects weight growth and general health is what's really needed, which is why this fat-phobia could be harmful in another way. People who fear fat and try to cut it out of their diet "as a rule" fail to recognize a key distinction between saturated and unsaturated fats.

When it comes to harmful and unwelcome weight gain, saturated fat is usually at blame. The synthesis of LDL cholesterol, also known as "bad cholesterol," begins with these solid lipids even when left out at ambient temperature. Elevated cholesterol levels are associated with an increased risk of cardiovascular disease and weight gain. The harmful effects of saturated fats on the human body are so great that they raise LDL cholesterol levels at a far higher rate than dietary cholesterol alone [i]. Fearing and avoiding this type of fat is, thus, a really astute strategy.

However, for some dieters, the desire to look good is more important than reducing risk factors like high cholesterol and cardiovascular disease. Not to belittle the tens of millions of individuals, particularly children, who suffer from the devastating psychological and social consequences of being overweight, as well as the well-documented negative health implications of being overweight[ii].

Without a doubt, eating too much saturated fat can lead to weight gain. This is due to the fact that there are more than twice as many calories in one gram of fat as there are in one gram of protein [iii]. Dieters can double the amount of protein they consume compared to fat grams while maintaining the same calorie consumption. This calorie disparity of 125% between protein and fat can be extremely impactful for dieters who are meticulously monitoring their calorie intake.

The only way to reduce the size of fat cells is for the body to burn more calories during metabolism[iv]. Once fat cells have been produced, they cannot be eliminated. A dieter whose metabolism is naturally slower than average will have a far more difficult time reducing body fat than someone whose metabolism is naturally faster, since this trait is strongly influenced by genes [v].

Based on what we've covered so far, it's simple to see why dieters hate fat so much: it can cause health problems and lead to an overabundance of fat cells. And it's simple to see why a lot of individuals try to cut out all fat from their diets—this type of fat is something that many people are terrified of eating. Nevertheless, this is a significant nutritional omission.

As a macronutrient, fat is essential for many bodily processes. Energy can be derived from fat. Aside from keeping you warm, it also helps your body absorb certain vitamins and keeps your brain and nervous system working properly [vi]. On the other hand, this seems contradictory.

While fat does have some recognized health benefits, it also has certain risks, such as contributing to weight gain. Why is this happening? Understanding the difference between saturated and unsaturated fats clarifies the question. The former refers to fat that poses health risks, whereas the latter describes fat that the body actually requires and makes good use of.

Polysaturated fat and monosaturated fat are the two main categories of unsaturated fat. Safflower and maize oils are common sources of polyunsaturated fat, whereas peanut and olive oils are good examples of monounsaturated fats. The majority of the health benefits associated with fat are due to unsaturated fats, which are the most beneficial kind of fat for the body.

Although consuming unsaturated fats has several health benefits, both saturated and unsaturated fats still contain 9 calories per gram. Everyone should limit their fat intake accordingly.

Since the majority of nutritional supplement manufacturers are cognizant of the dangers of saturated fat and the existence of "good" (unsaturated) fat, one would assume that their products would reflect this knowledge. Unfortunately, it is not correct.

Fat is an inevitable component of most dietary supplements, and for some reason, many of them even include saturated fat [2]. Unfortunately, many people on diets fall for the hype around "nutritionally intelligent" foods. These foods may be "low calorie" and contain certain vitamins and minerals, but they actually increase the amount of fat that a person can ingest. Supplemental dieters typically end up gaining the weight back they were trying to lose. They incorrectly attribute it to a sluggish metabolism when, in fact, it is the quantity of fat grams consumed that is to blame.

Thankfully, you may find a number of dietary supplements that do not include any fat. All dieters, no matter how big or little, can get the benefits of this method.

Because they are completely fat-free and won't add to a dieter's daily fat intake restriction, dieters can enjoy these nutritional supplements without worrying about fat calories.

A less apparent benefit is that a protein-containing zero-fat dietary supplement can aid digestion and reduce fat storage. This is due to the fact that protein allows the body to better absorb the calories that come from fats and carbs. If a dieter eats a sweet, fatty cupcake with a protein-rich supplement, for instance, they can reduce fat accumulation and maximize nutrient use.

Dietitians have known for a long time that eating fat makes you gain weight. When you're trying to lose weight, unsaturated fat can be your reliable companion. Unsaturated fats should only be stigmatized, together with its dangerous relative saturated fat, thus it's helpful to know how it differs from saturated fat.


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