Good Fat Vs Bad Fat: What to Eat, What to Quit

Posted: 24 Nov, 2020 Contributor: Rashi Chaudhary

"Avoid fats and you will lose weight". How many times have you come across suggestions like this? Probably every time you talk about weight loss or a new diet plan. But we’ll tell you a secret: Not all fats are bad. Did that make you a little happier? Then keep reading, as you are about to get help information and a corrected perspective about fats. Are fats bad? Should we not eat fats? If not, then what fats should we eat and which need to be avoided. All these are frequently asked questions that even we come across quite often will be discussed. Let's begin with the first part.

Fat Facts First

Fat eating has been problematic for a long time. To begin with, eating fats is both good and bad for you. The trick is to pick the right kind of it. A wrong choice of fats will justify the negative reputation of fats leading to issues such as:

  1. Cardiovascular diseases
  2. Fatty liver
  3. Diabetes
  4. Obesity

These are some of the issues that can take place if you eat the wrong kind of fat in excess. Aspects such as more than necessary oil in your food, deep-fried foods like chips, pakoda and other things like that are meant to be enjoyed occasionally, not every day.

Moving to the other side of the coin, other kinds of fats are good for your body. Bananas, avocados and our very own Ghee tops the list of good fats. They are known to lower the risk of heart diseases, they keep you fit and active, and much more that we will be discussing later.

The Unhealthy Fat Group

This is the category that you should be avoiding. They are the lesser healthy fats that might taste great but are not completely good for your health. This category will comprise two types of fat.

  1. Saturated Fats
  2. Trans Fats
  3. Saturated fats are the less healthy fats that we can eat sparingly. Foods like butter, fatty meats, margarine and processed cheese are some of the examples from the saturated fats category. Excess consumption of these fats can put you under the risk of heart diseases, high cholesterol and obesity. So, it’s best to avoid these in your regular meals and enjoy them mindfully on occasions only.
  4. Trans fats are the unhealthy kind of fats that you must avoid if you are looking for a healthy heart and lean body. All the most loved junk foods, snacks etc. are abundantly filled with trans fats (Do not trust the label on your chips packet, that says trans-fat free). Maybe in a small amount. But, they are still trans-fats. Apart from that, the lesser healthy sweet treats like doughnuts, French fries, cakes and other baked goods are also one of these. So, best to avoid them and keep your kids’ cravings for cookies and chips under supervision.

The Healthy Fat Group

Healthy fats are the fats coming from foods that do not harm your body or system but help you turn fit, active and energetic. Some foods might even help you take control of your body weight, heart health and good cholesterol.

  1. Monounsaturated fats, these are fats that are liquids at room temperature, desi ghee, banana, nuts, vegetable oil (olive oil, nut oil) etc. are healthy monounsaturated fats.
  2. Polyunsaturated fats or essential fats are the one that our body needs to source from foods to stay fit. Walnut, chia seeds, flax seeds, avocados etc. They are rich in omega-3 fatty acids and may prevent heart diseases and other such health issues if correctly added to your lifestyle.

Now, you know the difference between the good and the bad fats. You know what kind of fats you should eat and what are the ones that should be avoided most of the time.


The bottom line is, eat freshly prepared home-made meals. Use mix oils in your cooking, add nuts, good fats to your diet, while removing the artificial, processed and packaged ones. Desi ghee is good for your skin, digestion and bones. Use lesser butter on your toast, switch it with peanut butter, almond butter and add seeds to your daily diet. Stay active and stay fit.

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