Understanding Fat - Part 2 - Not All Fats Are Created Equal

Nov 28, 2025

Hi I’m Sammy,

Your Good Farm in-house nutritionist. Here to bring you essential information on nutrition, diet and permaculture gardening - in a bite size, easy to understand, science-backed way.

In the first article, we explored why fat is essential for hormone health, brain function, metabolic stability, and long-lasting satiety. In this chapter, we break down the main types of dietary fat and how each functions in the body.

Fats don’t all act the same — their origin, stability and quality determine whether they benefit your health, have little effect, or could be harmful. By understanding these differences, you can choose fats that truly nourish you rather than undermine your wellbeing.

Below are the four primary categories of fat your body encounters.

1. Saturated Fats — Long Chain & Medium Chain

What they are:
Saturated fats are solid at room temperature and naturally stable. They occur in two main types:

Long-chain saturated fats (LCSFAs): abundant in animal foods
Medium-chain triglycerides (MCTs): shorter, quickly absorbed and used for energy

Functions in the body:

Beneficial effects on cardiovascular health
Help deliver fat-soluble vitamins (A, D, E, K) to cells and tissues
Protect the liver from damage caused by alcohol and certain medications
Support bone health
Provide a stable, efficient energy source
Support hormone production

Dietary sources:

Long-chain: fattier cuts of beef, lamb, pork, butter, ghee, cream, whole milk
Medium-chain: coconut milk, coconut oil, butter, breast milk, MCT oil

Health insight:
Long-term studies show no consistent association between saturated fat intake and blood cholesterol. High-quality research, including large reviews, indicates that saturated fat is not a major driver of heart disease for most people, and its risks have often been overstated.
Most individuals can consume saturated fat without issue. A small subset — hyper-responders — may see significant rises in LDL cholesterol. These individuals are usually genetically predisposed, lean, and insulin-sensitive, making them more sensitive to dietary saturated fat.

2. Monounsaturated Fats (MUFAs)

What they are:
Monounsaturated fats are liquid at room temperature and highly stable. They form the core structural fats of the body.

Functions in the body:

Support heart and metabolic health
Improve insulin sensitivity
Reduce inflammation
Promote healthy immune function
Support hormone and cell membrane function

Dietary sources:

Olive oil, olives
Avocado, avocado oil
Almonds, macadamia nuts, hazelnuts
Some fats from pasture-raised meats

Key takeaway:
Monounsaturated fats are foundational and can make up a significant portion of daily fat intake.

3. Polyunsaturated Fats (PUFAs)

Omega-3 and Omega-6 fats

What they are:
Polyunsaturated fats are essential for health — the body cannot make them, so they must come from food. They play structural and regulatory roles.
Note: Polyunsaturated fats are complex; this is a simplified summary for practical understanding.

Functions in the body:

Build brain and nerve tissue
Support healthy gene expression
Regulate inflammation
Support hormone signalling
Maintain cardiovascular health

Dietary sources:

Omega-3: salmon, sardines, anchovies, mackerel, flax, chia, walnuts
Omega-6: nuts, seeds, poultry, vegetable oils (corn, sunflower, canola, soybean)

Health Insight

Modern diets are very high in omega-6 relative to omega-3. A healthy balance is around 1:1–3:1, but most Western diets are typically closer to 20:1 or higher. This imbalance contributes to systemic inflammation and is partly linked to the rise of obesity, autoimmune diseases, metabolic syndrome, and type 2 diabetes.

Understanding Omega-3s:

Short-chain omega-3s (ALA): found in flax, chia, and walnuts; must be converted in the body to active forms, though conversion is limited.
Long-chain omega-3s (EPA & DHA): found in fatty fish, 100% pasture-raised animals, algae, and certain supplements; directly used to reduce inflammation, support brain function, and maintain cardiovascular health.

Omega-3 Balance in Wild and Pasture-Raised vs Conventional

· Wild-caught fish and pasture-raised animal products have a healthier omega-3 to omega-6 balance than farmed fish or grain-fed animals.

· When increasing fatty fish intake, be mindful of the source: Australian farmed salmon is not a reliable omega-3 source and poses significant environmental concerns.

Goals:

Increase long-chain omega-3 intake directly where possible
Moderate omega-6 intake from vegetable oils and processed foods
Maintain a balanced omega-6 to omega-3 ratio

4. Trans Fats — Natural & Artificial

What they are:
Trans fats occur in two forms:

Natural trans fats: small amounts in grass-fed dairy and meats
Artificial trans fats: hydrogenated oils in processed foods

Natural trans fats behave differently in the body and may offer protective benefits, potentially lowering the risk of heart disease, diabetes, and some cancers. Artificial trans fats, in contrast, are harmful.

Functions in the body:

Natural trans fats:

Naturally occurring in whole foods
May be protective for heart health, metabolic health, and cancer risk

Artificial trans fats:

Raise inflammatory LDL
Lower protective HDL
Increase insulin resistance
Drive systemic inflammation

Dietary sources:

Natural: grass-fed butter, cheese, lamb, beef
Artificial: highly processed and packaged foods (fast foods, chips, cookies, margarine, instant soups, cake mixes, pasta mixes)

Bottom Line

Not all fats are created equal. Understanding the differences helps you nourish your body in ways that support hormones, brain health, stable energy, and balanced inflammation.

Up next in this series:

Part 3: The Cholesterol Myth — Discover what cholesterol is, why it’s essential for health, and why eating cholesterol does not raise blood cholesterol levels.
Part 4: Healthy Fats — A practical guide to fats to eat liberally, enjoy in moderation, or limit — plus smoke points for safe, healthy cooking.