Good morning! Fats - the Good, the Bad and the Ugly! The Ugly - Trans fat The worst of all the fats. Healthy oils were hydrogenated to turn them into solid so that they will not turn rancid. The process involves adding hydrogen to the oils by heating oils in the presence of hydrogen and the heavy metal palladium which acts as a catalyst. Trans fat are vanaspati, solid margarine, shortening. They only increase the LDL levels and decrease the HDL levels These cause stroke, heart disease, and insulin resistance contributing to the development of diabetes. Even small amounts of trans-fat can harm our health. The Bad (or "in-between") - Saturated fat These are mainly saturated fats. They are called saturated because of the large amount of hydrogen atoms that adhere to a single carbon atom. The sources of these fats are butter, ghee, cheese, palm oil, coconut oil. Too much use of this fat will eventually contribute to cardio vascular problems - similar to the usage of trans-fat. The Good - vegetable, seed, nut, and fish oils They are two types - monounsaturated and polyunsaturated. These fats are found in olive oil, peanut oil, canola oil, safflower oil, sunflower oil, avocados, fish, and most nuts. Using this fat in place of the other two helps reduce LDL and increases the HDL. ******* That said I wish to place on records two points: 1. Taste is paramount in our association with food. No one wants to eat something that tastes like sawdust. Fats enhance taste. Therefore food manufacturers when producing "fat-free" or "reduced-fat" products, to enhance the taste, they add a lot of sugar. So the "healthy" foods are not really so. 2. Just because Oils belong to the "good fat" kind one cannot consume too much oily foods. There is still the calorie aspect which contributes to weight gain. All fat - Good, Bad, and Ugly - have 9 calories/gm. One teaspoon = 4 gm. It is recommended that we get between 20-35% of our calories per day from good fat depending on the lifestyle. So if we are on a 2000 calorie diet the amount ranges between 44-78 gm of oil per day (11-20 tsp). Saturated fats must be 10% of the caloric value.