You are not what you eat. If we were what we ate, then people who ate a lot of fat would be fat. What’s that, you say? But people who eat fat are fat. Well, no, not necessarily. Let us explain: Our bodies need dietary fat (which is why many fats are called “essential”) in order to lose weight and function properly. The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake. Not to mention, most unprocessed, high-fat foods also come packaged with many of those important nutrients, from vitamins and minerals to free-radical fighting antioxidants.
The fact that many Americans still haven’t shaken off the decades-long notion that fat—and particularly saturated fat—is bad for you, isn’t even the biggest issue we face in adopting more fats into our diets. Many of us struggle to determine which fats we should be eating because the U.S. Dietary Guidelines (and nutrition labels) are both generalizing and misleading. According to the guidelines, reducing saturated fat could lower the risk of heart disease if those fats are replaced with a type of “good fat” known as polyunsaturated fat. The only problem is that both heart-healthy omega-3s and inflammation-inducing, fat-storing omega-6s are included in that type of fat, and most Americans are already getting 20 times the amount of omega-6s than we really need, according to an analysis by researchers at the University of Maryland Medical Center.
The reality is, not all fats are created equal. Some are downright bad (like trans fats in margarines), some are misunderstood (like the saturated fat, lauric acid), and some fats are health heroes (like omega-3s). And, don’t get us wrong, eating foods that are packed with the wrong kinds of fat will make you fat, but with all the omegas, and monos, and polys out there, it can be kind of confusing which are which. Here are the best foods with good fats that you can add to your diet. But before you go off on a high-fat binge, remember that—like all food—even these healthy fats should be consumed in moderation.