After that reminder that nuts, seeds, vegetable-based oils and avocado—the common “good fats” you’re likely familiar with—are still your best bets, Stewart and Harris-Pincus share their picks for the best under-loved and under-used fats they consume in moderation (and recommend clients do, too).
Whole Eggs
Don’t toss that yolk! Eggs, in their whole form, including the yolk and white, are packed with protein and some fat, a macronutrient mix that supports muscle mass and sustained energy.
“Eggs also have a healthy dose of vitamins and minerals like choline, vitamin D, iron, zinc and B vitamins,” Stewart says, and nearly all of those micronutrients are tucked away in the egg yolk. “This winning combo will support immune health, brain health, and fight inflammatory conditions.”
While eggs contain cholesterol, dietary cholesterol consumption does not appear to impact cholesterol levels directly, Harris-Pincus says. Hence, she says that “up to one egg per day is fine for most people.”
Whole Milk Products
For individuals who are among the 65% of the world’s population, per a 2023 review in the International Dairy Journal, who deal with some level of malabsorption of lactose (the natural type of sugar in dairy), you’ll still want to steer clear when possible. But for those who can consume milk without digestive discomfort, dairy has a “unique nutritional profile,” Harris-Pincus says. And you need not stick to skim, 0% yogurt or fat-free cheese.
“Whole milk is a great source of protein and offers a variety of vitamins and minerals like vitamin B12, calcium, potassium and magnesium,” she explains.
According to a study published in December 2022 in The American Journal of Clinical Nutrition, males who consumed the most dairy-derived saturated fats had a lower risk for heart disease, higher HDL and lower triglycerides than their dairy-free peers.
Aim for three total servings of dairy (1 cup of yogurt, kefir or milk, 1 ½ ounces of cheese, ⅓ cup shredded cheese) per day. If desired, mix and match whole, low-fat and fat-free.
Butter
While we’d never suggest you stray away from cooking and finishing with olive oil, avocado oil or your other go-to, there’s certainly a time and place for butter (in baked goods, for basting) and its clarified cousin, ghee. You can’t compare to the rich flavor both provide. Plus, ghee and butter contain butyric acid, a short-chain fatty acid known to support gut health and reduce overall inflammation, per a 2021 article published in Gut Microbes.
“Another benefit of butter and ghee is that they offer 11% to 13% of your daily value of vitamin A in just one tablespoon. Vitamin A supports our immune system and eye health,” Stewart says.
Stick to 1 tablespoon or less per day.
Coconut Oil
As a staple of the keto diet, paleo diet, vegan diet and more, “coconut oil tends to wear a ‘health halo,’ and although it’s a plant-based oil, it’s high in saturated fat, which has been shown to potentially raise levels of the ‘bad’ kind of cholesterol, LDL,” Harris-Pincus says. At the same time, “there is some evidence that coconut oil can raise the ‘good’ HDL, although more research is needed.”
Coconut oil consists of a type of saturated fat called medium-chain triglycerides (MCTs), which has been shown to possibly help those who use it manage weight, decrease insulin resistance and reduce their risk for metabolic syndrome, Stewart adds. Another April 2022 study in the Journal of Functional Foods suggested the intake of MCTs can benefit the gut microbiome and metabolic health.
Until more is known, give it a shot every so often, but don’t use it for every oil occasion, Harris-Pincus recommends.
“If you enjoy the flavor of coconut oil, feel free to use a modest amount in your cooking—but not because you believe it is inherently healthier than other oils like monounsaturated olive, avocado or canola oils,” she says.
The Bottom Line
Fat is an important macronutrient that promotes satisfaction from meals and adds flavor to them, all while potentially supporting health and longevity. While unsaturated fats should be the most prominent source of calories from fat in your diet, most populations can enjoy saturated fats in moderation.
You might even snag some health benefits from a few of the previously smeared “bad” fats, including butter, ghee, coconut oil, whole milk products and whole eggs.
Source: https://www.eatingwell.com
