7 “Bad” Fats That Are Actually Good For You, According To Dietitians

For decades, fat got a bad rap. But not all fats are created equal—and some of the ones we once feared are actually nutritional powerhouses. Here are seven so-called “bad” fats that dietitians say can actually be good for you, especially when eaten in moderation and as part of a balanced diet.

1. Full-Fat Yogurt

Full-fat yogurt, once shunned for its saturated fat content, is now celebrated for its nutritional benefits. Rich in probiotics and protein, it aids digestion and satiates hunger. The creamy texture not only pleases the palate but also helps with nutrient absorption.

By avoiding sugary versions, you can enjoy its health benefits without guilt. The fat content is a natural aid in maintaining longer satiety, making it a perfect snack or breakfast choice.

Additionally, its probiotic nature supports gut health, contributing positively to overall well-being.

2. Whole Eggs (Yolk Included)

Whole eggs, including the yolk, are nutritional gems often misunderstood for their cholesterol content. However, egg yolks are rich in choline, essential for brain health, and vitamin D, which supports bone health.

The yolk’s healthy fats enhance nutrient absorption and deliver a creamy texture to dishes. Eating whole eggs keeps you satisfied longer, curbing unnecessary snacking.

Incorporate them responsibly in your diet to unlock their full potential, pairing with vegetables for a complete meal. They are versatile, making breakfast exciting and nutritious.

3. Coconut Oil

Coconut oil, once feared for its saturated fat, is now revered for its unique medium-chain triglycerides (MCTs). These MCTs are known to support metabolism and provide quick energy to the brain, making it a favorite among athletes and health enthusiasts.

Its mild coconut aroma enhances the flavor of various dishes, from curries to baked goods. Use it in moderation to enjoy its benefits without overwhelming your diet.

Coconut oil’s versatility in both cooking and skincare adds to its appeal, making it a must-have in modern households.

4. Dark Chocolate

Dark chocolate is a delightful indulgence that comes with surprising health benefits. The cocoa butter within contains stearic acid, a saturated fat that doesn’t raise cholesterol levels. Rich in antioxidants, dark chocolate supports heart health and provides a mood boost.

Its rich flavor allows for a satisfying treat without overindulgence. Enjoy a small piece after meals to satisfy sweet cravings while benefiting from its nutritional profile.

Selecting high-quality dark chocolate ensures you gain maximum health benefits, making it a guilt-free pleasure.

5. Cheese

Cheese, often criticized for its fat content, is packed with essential nutrients like calcium and protein. It also contains conjugated linoleic acid (CLA), which may aid in fat loss and improve heart health.

When consumed in moderation, cheese adds both flavor and nutrition to meals, making it a beloved choice worldwide. Pair it with fruits or nuts for a balanced snack.

Selecting high-quality, natural cheeses ensures the best health benefits, allowing you to indulge wisely and satisfy your palate.

6. Fatty Cuts of Meat (Like Ribeye or Lamb)

Fatty cuts of meat, like ribeye or lamb, offer more than just flavor—they provide essential nutrients. When sourced from grass-fed animals, these meats contain omega-3 fatty acids and conjugated linoleic acid (CLA), which support hormone health and promote satiety.

The rich marbling enhances the meat’s succulent taste, making it a favorite for special occasions. Consuming these cuts occasionally can contribute positively to a balanced diet.

Remember to balance with plenty of vegetables to create a nourishing, satisfying meal, full of diverse flavors.

7. Ghee (Clarified Butter)

Ghee, a staple in Indian cuisine, is praised for its rich flavors and health benefits. It’s rich in fat-soluble vitamins like A, D, E, and K, essential for various bodily functions. Butyrate in ghee supports gut health by reducing inflammation and promoting digestion.

Its nutty aroma and high smoke point make it ideal for cooking, adding depth to any dish. Being lactose-free, it’s suitable for those with lactose intolerance.

Incorporate ghee in cooking to enjoy its unique taste and health-enhancing properties.