Achieve a healthy lifestyle.

Good and bad fats!

Okay, I always get questions about the calorie amount for different kind of food and what to eat, not to eat etc. So get ready and read this post because this is important to understand! 🙂

Let’s start with an example. Lets take regular peanuts, it’s healthy, delicious and the perfect snack, but when people check the nutrition content they get very surprised and immediately say no. Why? Lets take a look at the nutrition content for unsalted peanuts:

Nutrition amount / 100 g natural peanuts:

Calories: 560

Fat: 46 g

Carbohydrates: 13 g

Protein: 26 g

When people look at the calorie amount they get scared or at least surprised and when they calculate everything they’ve eaten in a day, they have over consumed calories. The thing is this: yes, there are much calories in regular good peanuts, yes they contain lots of fat and yes, it still is healthy! why? Because there is a hugh difference between good fats and bad fats. Lets do another example:

Good fats:

Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it’s easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health. We need fat even though if you want to lose weight or not.

Example of foods/ products that has good and important fats:

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter
  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu

Example of bad fats that you should try to avoid:

Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken with the skin
  • Whole-fat dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil
  • Lard
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Candy bars


Okay, so I hoped this has help you and that you know know something more about bad and good fats! Remember just because it contain more calories that what you are used to, doesn’t usually men that its labeled as unhealthy!  🙂


Inlägget finns också på: Swedish

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