Lesson 7 Added oils and fats

Everyone has heard at least once that “fat is bad for you!” Is this true?

Fat is necessary for our survival! Many vitamins need fat in order to be absorbed (including vitamins A,D,E, and K)!

However, overconsumption of products high in fat can lead to poor health.

Overconsumption of “bad fat” can lead to even worse health!

Fat can be divided to three categories:

  • “Good fat” – unsaturated fat
  • “Bad fat” – saturated fat
  • “The worst fat”- trans fat

Types of fat: the good the bad and the worst

Good Bad Worst

Name

Unsaturated

Saturated

Trans

Sources

Olive oil, peanut oil, canola oil, avocadoes, nuts, seeds, oily fish, seafood, other types of oils

Meat (especially red), dairy, butter, processed meat

Biscuits, margarine, packed sweets, puff pastry

(anything that contains “partially hydrogenated oil” and “vegetable shortening”)*

Health effect

Lower risk of cardiovascular diseases

Higher risk of cardiovascular diseases

Very high risk of cardiovascular diseases