Most people are under the impression that fat is not good and they therefore shouldn’t consume it. This couldn’t be further from the truth! 

Dietary fats have developed a negative connotation because most relate food fat to weight fat. If someone gains weight, they tend to assume the extra fat gain is from extra fat intake. 

While it's true that over-eating fats can cause weight gain, it's also true that excess calorie intake from any  food group will cause weight gain. It’s important to make fat a part of your meals, considering all the healthy benefits that come with fat consumption.

What Do Fats Do For Us Anyway?

Fat has many duties in the body in order to keep us healthy, including protecting vital organs, regulating body temperature, and assisting in the use of vitamins A, D, E, and K. However, consuming healthy  fats is important — because not just any  fat will do!

The issue here is that the media plays a huge part in promoting misleading healthy fats. For example, the BIG buzz now is that coconut oil works magic; it's the cream of the crop. It has power over all oils and most fats according to the internet. Even though coconut oil is plant-based — meaning it doesn’t contain cholesterol — it still contains saturated fat, which is a "bad" fat and should be consumed in moderation.

Because of its hydrophobic state, saturated fat tends to clump together in the blood, which could potentially lead to blood clots. Where it may not contain cholesterol, it is high in saturated fat, which has body-damaging qualities. There is not enough evidence that proves that coconut oil is good for our health, so it is best consumed in moderation.

Which Fats are Healthy  Fats?

Healthy fats do exist — you just have to know what you’re looking for! If you want to get specific, keep an eye out for monounsaturated and polyunsaturated fats, which are included in many foods and cooking oils.

There is one cooking oil that always comes to mind when I think of healthy fat: Canola oil. This oil has been slighted because of its bad reputation over the past years, when in reality it is actually quite good for you! Canola oil actually tops the chart of healthy dietary fats. It’s great for cooking because it doesn’t lose its nutrients through heat and consists mostly of monounsaturated and polyunsaturated fats.

Other healthy oils include olive, safflower, flaxseed, and sunflower oil. Next time you’re reaching for coconut oil, consider replacing it with a few of the oils listed above. If you need more convincing, think of it this way — lard, butter, and peanut oil have less saturated fat than coconut oil!

Try these replacements for a recipe with healthy fats:

• If you are using coconut oil when sautéing, baking, and broiling, replace the required amount with canola oil.
• Drizzle olive oil over prepared/cooked foods for extra flavor and a healthy fat, or use it as a salad dressing.
• Replace butter on your bread with one of the oils listed above for a healthy and tasty spread!