Healthy Hacks

Understanding Types Of Fat: Improve Your Diet With This Simple Oil Swap

We hear a lot that: fat is bad for us. But actually ‘fat’ doesn’t just mean one thing. There are actually 4 types of fat: saturated, monounsaturated, polyunsaturated, and trans. And not all of them are bad for us. Let’s look at the four types of fat in detail.

The 4 Types Of Fat

Oils, or fat, can be categorized into four basic types:

  • Saturated
  • Monounsaturated
  • Polyunsaturated
  • Trans Fat (Hydrogenated Oils)

All of them are high in energy, meaning they often contain a lot of calories. But this isn’t always bad for you.


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Saturated Fat

Examples of saturated fats include butter, coconut oil, meat, and dairy products.

Not all saturated fats are bad for us. Organic grass fed butter and organic coconut oils are some of the healthiest forms of fat and you don’t have to fear them!


A sliced avocado

Monounsaturated Fat

Examples of monounsaturated fats (MUFAS) include avocados, olive oil, hazelnut, and almond.

Monounsaturated fats aid in a healthy heart and have been associated with lower body percentages, especially belly fat. They have long been praised as a “healthy fat”.


A nice piece of salmon

Polyunsaturated Fat

Examples of polyunsaturated fats include corn, soy, sunflower, and vegetable oils in the form of processed food.

Polyunsaturated fats (PUFAS) aren’t inherently bad, quite the opposite. The problem is we tend to get too much of a type of this fat.

To break it down one more step, there are two types of PUFAS: Omega 3 and Omega 6.Omega 6 is found in soy, corn, and vegetable oils while Omega 3 is found in walnuts, fish, and other natural plant sources. The ideal ratio of Omega 6 to Omega 3 is 1:1. However, the common ratio in today’s world is as high as 16:1!  Too much Omega 6 can cause inflammation in the body which can then lead to disease.


A plate of fast food and some chips

Trans Fat

Trans fat is in fast food, deep fried foods, processed food, margarine, and Crisco.

This type of fat has been altered with the addition of extra hydrogen in the process of hydrogenation. This makes it incredibly difficult for our bodies to process and break down.  Trans fat is linked to chronic disease, obesity, and a host of other problems. It presents itself in

Which Types Of Fat Should I Use To Cook With?

healthy fat swap to improve your diet

Using fat in our cooking isn’t always bad for us. It just depends on what type of fat you use.

Now that you know the different types of fats and where they come from, you can make better choices in the kitchen. Instead of reaching for the vegetable oil or margarine, use organic grass-fed butter, olive oil, or coconut oil. You can use these swaps in all forms of baking and cooking and we promise it tastes just as good! (We think it tastes better!)

This is a simple action, but one that will have huge consequences!  Boost your health and take one more step to a clean and sustainable lifestyle with this simple oil swap.


Alissa Kepas

Alissa Kepas

Yoga Teacher, Reiki Master

As an experienced yoga instructor and Reiki master, I know the power that comes from yoga. I’ve practiced yoga all over the world and am always inspired by the nature around me. I encourage my students to let go and embrace new opportunities so we can become the best versions of ourselves.

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