Is it possible to consume too much healthy fat? Explained by a Registered Dietitian


Let’s start by dispelling the idea that being obese is always harmful for you.

To stay healthy, we need a specific amount of fat in our diets. It offers energy in the form of calories while not increasing insulin production (like sugar does) and aids in the absorption of fat-soluble vitamins like as A, D, E, and K. Fats also improve the taste of food and help us feel satisfied after eating.

So, what are the healthiest fats?

Medium-chain triglycerides, omega-3s, and omega-9s are found in foods and oils that are considered healthy. Foods heavy in omega-6 fats, saturated fats, and trans fats, to name a few, are bad for you.


Here are some of my favorite healthy fat sources:

Coconut oil is a type of vegetable oil that is
Grass-fed beef is a type of beef that has been raised on grass.
Butter made from grass-fed cows
Fish cooked in ghee, especially fatty fish
Fish oil is a kind of omega-3 fatty
Walnuts Krill oil Algae oil
Flaxseeds and their oil
Avocados and avocado oil are both good for you.
Olive oil is a type of oil that comes from
Almonds are a healthy snack.
Cashews are a type of nut.
Nuts of hazelnuts
Macadamia nuts are a type of nut that is native to Australia.

Everyone these days seems to be talking about how good healthy fats are for you. However, you may ask if there is such a thing as too much good fat.

Yes, it is true! Saturated fat (animal products, coconut, and palm oils) and unsaturated fat (plant sources and fish) are both necessary for optimal health, but only in the proper quantity, balance, and quality.

a large number

It’s never a good idea to eat too much of anything or consume too many calories.

Because dietary fats have more than double the calories per gram as proteins or carbs, problems can develop if we consume too much fat — even healthy fat. This is especially true when fat is combined with sweets and processed carbohydrates.

It’s not the fat per se that affects your metabolism, but rather the mix of fat and inflammation, which may be at the foundation of many chronic disorders.

a sense of equilibrium

Although most foods contain a mixture of saturated and unsaturated fats, some foods have a higher proportion of healthy fats. Omega-3 polyunsaturated fats (found in fish, walnuts, and flax) are anti-inflammatory and healthful.

Omega-6 fats, which are found in various nuts and seeds and are the basis for many vegetable oils such as canola, sunflower, and soybean oil, on the other hand, can promote inflammation if consumed in large amounts.

When heated to high degrees, they release toxic free radicals, which can be dangerous. Although there are health benefits to eating a small quantity of omega-6, most people consume far more than they need. Omega-6s are 15 times more abundant in the average American diet than omega-3s.

This should be a ratio of 2 to 4 omega-6s to 1 omega-3s! Avocados and olive oil contain omega-9 fatty acids, which are beneficial to your health.

One of the reasons coconut and olive oil are considered healthful is because they contain less omega-6. Coconut oil also contains medium-chain saturated fats, which are better for your heart and weight loss than saturated fats from other sources. Palm oil contains saturated fat, although it is not as healthful as coconut oil.

Saturated fat can also be found in dairy and animal products, in addition to coconut and palm oil. These animal sources of saturated fat (butter, dairy, meat, chicken, eggs, etc.) have been unfairly maligned, but new research suggests that they are a healthy source of energy for us.

Sugars and processed carbs, not saturated fats, are now blamed by many doctors and researchers for heart disease and weight gain.


Heating and extraction using industrial chemicals like hexane and solvents are used to process many oils. Because of the toxins that build in the body, consuming these oils is unhealthy.

Look for expeller-pressed and cold-pressed oils (extracted without chemicals).

Because pesticides are easily absorbed by lipids, I recommend pesticide-free vegetables, oils, and seeds. Grass-fed beef, milk, and butter have more omega-3 fats than feed-lot/grain-fed animals and dairy products, making them healthier.

Last but not least

In the appropriate amounts and proportions, good-quality fat is beneficial to your health. As part of a well-balanced, whole-foods diet, consume high-quality fats in moderation.

Focus on plant-based fats, such as nuts, seeds, and avocados, rather than oil-based fats. Fish has anti-inflammatory properties, so eat it. Animal products should be used in moderation. Processed foods high in omega-6 should be avoided. Also, no matter how nutritious your cuisine is, remember to enjoy it and not overeat!

Do you want to make a difference in the world with your passion for wellness? Become a Coach in Functional Nutrition! Join our upcoming live office hours by enrolling today.



Finley Morris

Was born in Melbourn and studied Law in Cambridge University. He is a lawyer and frelances on writing articles for news on crime.

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