Fat is usually considered bad for the health. But nowadays, it is proven that not all fats are harmful to health. Although trans fats and saturated fats are the causes of obesity, heart disease, clogged arteries and many other health problems, healthy fats like polyunsaturated fats play an important role in the well functioning of the body. It also helps to balance your mood, increase your energy, and help you control your weight. 

How to Differentiate between Good and Bad Fats?

Fat is an important nutrient, just like protein, carbohydrates, minerals and vitamins. According to the advice of doctors and nutrition experts, a healthy meal doesn’t have to be fat-free but should adhere to the principle of choosing to eat according to the following criteria:

• Focus on consuming foods that contain good fats or unsaturated fats
• Limit the amount of foods that are high in saturated fat
• Avoid foods that contain trans fats

Trans Fats

Trans fats are also known as ‘bad fats’ and even if they are consumed in small amounts, they can increase your risk of various diseases as it is the type of fat that increases the level of bad cholesterol (LDL) and also reduces the level of good cholesterol (HDL), causing the risk of cardiovascular disease and stroke including obesity and subsequent diabetes. We should limit our daily intake of trans fats to no more than 1% of total calories.

Most trans fats are produced in the food industry as from the introduction of vegetable fat or unsaturated fat that is in liquid state through a chemical reaction by adding some hydrogen until it coagulates into a solid mass so that it can be stored for a long time and does not smell rancid.

High Trans Fat Content Food

• Margarine, white butter, creamer that is often used in fast food dishes such as fried food, baked goods, bakery and processed crispy snacks.
• Occurs naturally in foods from animal fats and dairy products but in very small quantities so it is not as concerning as the partially hydrogenated trans fats in the first group.

With the rise in awareness of the dangers of trans fats, many countries around the world have passed laws prohibiting the production, import and sale of partially hydrogenated oil including Thailand, this law has been enforced since January 9, 2019.

However, some products may advertise that they are trans fat free. According to the law, if there is less than 0.5 grams of trans fat, it can be listed as 0 grams. 

Saturated Fat

High Saturated Fat Content Food

• Red meat such as pork, beef, lamb, leather, lard
• Some vegetable fats such as coconut oil, palm oil, coconut milk, etc.
• Fast Food such as butter, cheese, ice cream, cookies, bacon, sausage