Fat has long had a bad reputation. It’s a nutrient, however, which means the body requires it to function at its best, says MedlinePlus. In fact, we need fat for energy, for brain and cell function, and for hair and nail growth. But what are healthy fats to eat?
Research shows we also need fat so the body can absorb important fat-soluble vitamins. These are the vitamins stored in fat: vitamins A, D, E and K.
For people who are taking semaglutide, it’s wise to eat an adequate amount of healthy fats. They’re filling and a great source of energy. Carbs provide the body with fuel as well, but unhealthy carbs can make your blood sugar levels spike. That’s a particular concern if you have diabetes, says the American Diabetes Association.
So some fats can be good for the body. Others? Not so much. Here are more facts about fat—including what you need to know about fats while taking semaglutide.
Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
The 4 key types of fat
There are four types of fats: saturated, trans, monounsaturated, and polyunsaturated fats. Rule of thumb from the American Heart Association (AHA): Saturated and trans fats are considered the “bad” fats, and unsaturated fats are the “good” ones. Unsaturated fats are considered the healthy fats to eat.
Saturated fats
Saturated fats come mostly from animal products, such as full-fat dairy and meat, says the AHA. Non-animal sources of saturated fats are coconut and palm oils.
Saturated fats raise levels of artery-clogging LDL “bad” cholesterol. The AHA recommends keeping saturated fat intake to 6% or lower of your daily calories, because eating too much can increase your risk of heart disease.
Trans Fats
Trans fats are unsaturated oils that have been hydrogenated so they can become solid at room temperature. They’re commonly found in processed snacks, margarine, and fried food, according to the World Health Organization (WHO). That’s why many of them make the list of foods to avoid when taking semaglutide.
Trans fats clog arteries. You should consume them in very limited amounts. Or avoid them altogether, if possible. WHO recommends only 1% (or less) of your total daily calories come from trans fats.
“It’s best to limit trans fat and a lot of saturated fat because those can cause more stress on the liver, more insulin resistance, and more issues from a health standpoint,” says Michelle Routhenstein (RDN, CDN), a registered dietitian nutritionist and a certified diabetes education and care specialist.
Unsaturated fats
Unsaturated fats tend to be liquid at room temperature. Cooking oils—olive, avocado, and seed oils such as sunflower and canola oils—contain these fats.
Unsaturated fats are better for your heart because they reduce levels of LDL cholesterol. The Academy of Nutrition and Dietetics recommends 20% to 35% of your daily calorie intake comes from unsaturated fats.
“They have a lot of nutrients that are protective for chronic disease management, and may even help with weight loss,” Routhenstein says. “Focusing on those good fats is beneficial.”
There are two kinds of unsaturated fats.
Monounsaturated fats. These reduce levels of bad cholesterol and also contain the antioxidant vitamin E, says the AHA. Olive oil, peanut butter, and many nuts and seeds are good sources of monounsaturated fats. So are some seed oils: canola, sesame, safflower, and peanut oils.
Avocado is a favorite of Kimberly Gomer, MS, RD, LDN, a registered dietitian in Florida. “Avocado or guacamole is amazing for the body, for weight loss, for skin, and for inflammation,” she says.
Polyunsaturated fats. The two major types are the omegas, according to the National Institutes of Health: omega-3 and omega-6 fatty acids. The body can’t produce these fatty acids, so you must consume them in food or supplements.
The main omega-3s come from fish and fish oil (specifically, the microalgae the fish eat). Research suggests omega-3 promotes brain health and lowers the risk of cardiovascular disease, among other benefits, says Cleveland Clinic.
Good sources of omega-3 include fatty fish—sardines, salmon, tuna, herring—as well as chia seeds, walnuts, flaxseed and flaxseed oil, and shellfish.
The omega-6 that gets most attention is linoleic acid, which is thought to protect against heart disease, says Harvard T.H. Chan School of Public Health. Omega-6 comes from plant oils and serves much the same purpose in the body as omega-3.
Some claim omega-6s may promote inflammation, while omega-3s decrease it. However, the research isn’t conclusive, studies show. A balance between the two omega fatty acids is good. But it’s common for people to consume far more omega-6 than omega-3—up to 25 times more, in fact. This is likely due to eating too many processed foods (which are often made with oils high in omega-6) and not enough sources of omega-3 fatty acids.
Sources of omega-6 fatty acids include safflower oil, sunflower oil and seeds, walnuts, tofu, and eggs.
What’s the skinny on seed oils?
Lately, seed oils have been getting lots of bad press, mostly from nutrition and wellness influencers on social media who say the oils are responsible for increased inflammation, heart disease, cancer, and more. But are seed oils actually toxic?
Seed oils come from a variety of sources: cottonseed, flaxseed, canola, grapeseed, sunflower, safflower, peanut, chia seed, pumpkin seed, sesame, corn, and soybean.
Often used in cooking, seed oils have a high smoke point, meaning they can withstand high temperatures when sauteing or frying. (Non-seed avocado oil does, too.)
Like other oils, seed oils are 100% fat. But seed oils tend to be higher in unsaturated fat than saturated fat, unlike butter or lard. (Even coconut oil is high in saturated fat.)
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“There are some seed oils that actually contain a beneficial element in it called linoleic acid that has anti-inflammatory components,” Routhenstein says. “Many research studies show it can be cardio-protective in small volumes. So we’re not saying to have a large amount, but in small amounts, it can definitely be beneficial [to the heart], especially when you replace saturated fats with seed oil that has linoleic acid in it.”
Part of their bad rap comes from the fact that seed oils are common ingredients in ultra-processed foods. They can be used in foods that will sit on shelves for long periods of time, unlike olive oil, which would turn rancid quickly, Routhenstein explains.
But a main issue with ultra-processed foods is that they also often contain high amounts of sodium, carbohydrates, and added sugar, which can lead to obesity and other serious health conditions, according to Harvard T.H. Chan School of Public Health.
Seed oils are also used to make fried foods (a health no-no), because they can withstand high heat. But these high temps cause the chemical composition of the fat to change. Substances called lipid degradation products are formed, which can cause oxidative stress in the body, raise bad cholesterol levels, and increase risk of other diseases, research shows.
“When you use any oil in high temperatures, you create oxidation of that oil, and that is inflammatory,” Routhenstein says. “This includes seed oils and non-seed oils.”
Routhenstein thinks a little seed oil is fine, especially in foods that have other nutritional benefits, such as hummus. Moderation is key. “When it’s small quantities in your food, it can be protective, especially when you’re not exposing it to a very high temperature.
Healthy fats when taking semaglutide
As mentioned above, healthy fats give the body energy. So do carbs—and healthy carbs are a health boost for those on semaglutide, since foods like whole grains, fruits, and vegetables are also a good source of fiber. And fiber can help counter common side effects of semaglutide like GI distress and constipation.
Some foods come with a nice dose of healthy, unsaturated fats. These include avocado, nuts, and seeds. All are great options because they also provide a healthy dose of fiber. And when you’re eating less, as you do when taking semaglutide, it’s smart to pick foods that provide plenty of key nutrients.
Still, it’s important to go easy on the fat, especially when first starting the medication. Semaglutide slows down digestion, which can cause GI upset, and fat takes longer to digest. Some people may find eating too much fat—especially from greasy or fried foods— can make tummy troubles worse. So as with so many things in life, moderation is key.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now. Or take our short quiz to see if you qualify.
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