Take the Quiz
You have 0 items in your bag
You’re $50.0 away from FREE SHIPPING!

Oops!
Your bag is empty!

Looks like you haven’t added anything to your bag yet

Suggestions For You
2x4 Beautiful Glow™
2x4 Beautiful Glow™
2x4 Beautiful Glow™
Rejuvenates your skin,
nails and hair
Clinical Study
2x4 Better Sleep™
2x4 Better Sleep™
2x4 Better Sleep™
Cultivate deep and
soothing sleep
2x4 Body Detox™
2x4 Body Detox™
2x4 Body Detox™
Detox and
restore
Best Seller
2x4 Cold Reducer™
2x4 Cold Reducer™
2x4 Cold Reducer™
Build resistance to
colds and flu
2x4 Heart Health™
2x4 Heart Health™
2x4 Heart Health™
Maintain a strong
and healthy heart
Clinical Study
2x4 Immune Strength™
2x4 Immune Strength™
2x4 Immune Strength™
Optimize your mood, healing, and immunity
2x4 Joints & Muscles™
2x4 Joints & Muscles™
2x4 Joints & Muscles™
Reduces muscle and
joint pain
Kids' Favorite
2x4 Kids Multi™
2x4 Kids Multi™
2x4 Kids Multi™
Support your child's growth,
bone health and immunity
back to 2x4 blogs

The Evolving Research on Dietary Fats: What You Need to Know

Kevin Smith, CN Kevin Smith, CN
Fat has been given a bad rep for causing weight gain, however the truth is that healthy fats are an essential part of every diet, and can actually help with weight loss if necessary. Find out how you can incorporate healthy fats into your diet.
blog_grey

If you were to ask any physician 20 years ago what the main culprit for weight gain was, they would have told you “FATS.”

"A low fat diet is the key to weight loss and good health" – so we were told.

But now, we know better. Not all fat is bad. In fact, adding healthy fats to your diet can promote weight loss! So It’s not actually about the amount of fat you consume, it’s about the type of fat. 

Let’s take a look.



Healthy Fats vs. Unhealthy Fats: 

Dietary fats fall into three different categories:

1. Saturated Fats (SFAs) – found mainly in animal products such as red meat, chicken, and cheese.
2. Monounsaturated Fats (MUFAs) – found in olive oil and nuts
3. Polyunsaturated Fats (PUFAs) – found in fish oil and grain or seed oils

    They all differ in one main aspect: the number of carbon atoms, and the number of double bonds in the fatty acids that make up that particular fat. 

    Over the last decade or so, there has been a ton of research on which types of fats are more beneficial for us than others, and some PUFAs are no longer on top of the list anymore. 

    Nowadays, we know that some SFAs and MUFAs are actually healthy fats; while some PUFAs, (like vegetable oil and corn oil) can still be detrimental to our health. So how does this knowledge affect what we should eat?


    Here’s what you need to know. 

    The first thing you need to know is that, no matter what type of fat you consume, it always goes through your digestive tract and into your bloodstream. Once it’s there, the goal is to dissipate that fat into tissues (if it's saturated or monounsaturated) or make ketones (in the case of PUFAs).

    Saturated fats are found in foods like eggs, butter, and red meat. They are hard at room temperature and liquid at body temperature (this is why butter can be stored in a room temperature environment for many years without spoiling or melting). Our body rapidly absorbs these fats into our bloodstream. Typically, PUFAs are liquid at room temperature and at body temperature. 


    So why limit PUFA fats?

    The reason why PUFA consumption should be limited is because the fatty acids that make up PUFAs are very delicate and easily damaged by oxygen and heat. When you cook a PUFA product, such as vegetable oil or corn oil, you are heating the fatty acids, causing a significant amount of damage. This may lead to a variety of problems, such as increased risk of cardiovascular disease and inflammation. 

    An exception here is fish oils, which contain the Omega-3 fatty acids EPA and DHA, which are very beneficial for cardiovascular and brain health, and are overall anti-inflammatory.



    So is butter good for me?

    Studies show that coconut oil, olive oil, and butter can actually be quite healthy; while corn oil, peanut, and sesame oils (which contain fragile PUFAs that should not be heated) should only be used only in small portions. 

    That being said, don’t slather your food with butter! Remember, a little bit of everything goes a long way. 

    So if you're trying to watch your weight, avoid all processed foods and stick to natural whole foods (of course); but also be aware of what goes into your cooking oil so you can enjoy all the tasty treats nature has to offer!

    In summary, fats and oils alone do not make you fat. The main culprits for weight gain in many people are excess calories, sugars, and lack of exercise (and of course genetics plays a part as well). You can still enjoy your favorite foods – just watch your portion sizes and make sure you don't overheat them!

     

    Fats used to be considered the primary culprit of weight gain, but now we know better. There are different types of fats, and understanding the difference between healthy fats and unhealthy fats is the key to a proper diet. That, in addition to exercise and portion control of course. Moral of the story- eat a healthy, balanced diet with lots of vitamins and minerals, and don’t be afraid of fats! And if you feel you’re not getting enough nutrients from your diet, add a multivitamin into your routine to make up for any gaps. Check out our full line of 2x4 liposomal supplements here


     

    Kevin Smith, CN
    written by
    Kevin Smith, CN

    Kevin Smith is a Certified Nutritionist, Certified Personal Trainer, Classically Trained Chef. He studied at De Montfort University, where he earned a degree in Food Sciences and Culinary.

    Recommended Solutions
    Exclusive Partnership
    2x4 Real Defense™
    2x4 Real Defense™
    2x4 Real Defense™
    Immune resilience blend developed by Courtney Swan
    2x4 Beautiful Glow™
    2x4 Beautiful Glow™
    2x4 Beautiful Glow™
    Rejuvenates your skin,
    nails and hair
    2x4 Joints & Muscles™
    2x4 Joints & Muscles™
    2x4 Joints & Muscles™
    Reduces muscle and
    joint pain
    Peer-Reviewed Clinical Study
    2x4 Resilient-C™
    2x4 Resilient-C™
    2x4 Resilient-C™
    Builds a strong
    immune system
    Clinical Study
    2x4 Better Sleep™
    2x4 Better Sleep™
    2x4 Better Sleep™
    Cultivate deep and
    soothing sleep
    2x4 Body Detox™
    2x4 Body Detox™
    2x4 Body Detox™
    Detox and
    restore
    Related Articles
     Trouble Sleeping? Eat This, and Your Insomnia Will Be No More!
    Trouble Sleeping? Eat This, and Your Insomnia Will Be No More!
    Lauren Papanos, RD, CSSD
    Lauren Papanos, RD, CSSD

    If you’re having trouble sleeping, try these natural remedies from home to help relax your mind, and prepare you for a good night’s sleep.

     5 Healthy Habits To Help Avoid The Flu
    5 Healthy Habits To Help Avoid The Flu
    Dr. Allan Miller, ND
    Dr. Allan Miller, ND

    Feeling sick? Whether you have a minor cold, fever, or chills, getting sick is never fun. Here a few things you can do to try and stay healthy, and avoid getting sick all together

     2x4 Recipe : Resilient-C
    2x4 Recipe : Resilient-C
    2x4 Nutrition
    2x4 Nutrition

    Incorporate 2x4 Resilient-C to your routine easily with this refreshing twist to your morning OJ.

     2x4 Recipe : Total Immunity
    2x4 Recipe : Total Immunity
    2x4 Nutrition
    2x4 Nutrition

    Take a look at this quick and easy Blueberry Peach Oatmeal recipe, packed with vitamins and nutrients that’s sure to help boost your immunity, and power up your day.

     2x4 Recipe: Joints & Muscles
    2x4 Recipe: Joints & Muscles
    2x4 Nutrition
    2x4 Nutrition

    The ultimate post-workout treat! This refreshing spiced mango smoothie is the perfect recovery smoothie after a good workout session. Not only does it help relieve joint & muscle aches, but it also just tastes incredible.

     2x4 Recipe: Heart Health
    2x4 Recipe: Heart Health
    2x4 Nutrition
    2x4 Nutrition

    Can’t get enough of smoothie bowls? Us too! Start the day right with this delicious smoothie bowl, packed with essential nutrients, vitamins, and minerals essential for a healthy, nutritious diet.

     Ingredients, Sourcing, and Process
    Ingredients, Sourcing, and Process
    Dr. Allan Miller, ND
    Dr. Allan Miller, ND

    It's almost impossible to find a supplement brand genuinely transparent about where they source their ingredients. However, we believe that if you'll  be trusting us with your health, the least we can do is inform you of even the most minor details of our production process.

     11 Reasons You Should Meet With A Nutritionist
    11 Reasons You Should Meet With A Nutritionist
    Dr. Mallory Blair, PHD
    Dr. Mallory Blair, PHD

    If you’re setting up goals for your health and diet, yet struggling to achieve those goals, consider meeting with a nutritionist. Even one meeting can help set you up for success. Here’s why.

     4 Signs That You Need More Iron In Your Diet
    4 Signs That You Need More Iron In Your Diet
    Dr. Mallory Blair, PHD
    Dr. Mallory Blair, PHD

    Have you ever gotten up too fast and felt dizzy for a second. That could be your body telling you it needs more iron. Here’s how you can tell if your iron levels are extremely low.

     Clinical Studies
    Clinical Studies
    Dr. Mallory Blair, PHD
    Dr. Mallory Blair, PHD

    Our commitment to making the best quality and most absorbable supplements on the market begins with ensuring all our ingredients are third-party tested, and even undergo clinical studies. Click to learn more about the types of tests our ingredients are put through.

     2x4 Give Nutrition
    2x4 Give Nutrition
    2x4 Nutrition
    2x4 Nutrition

    Our mission is to make nutrition available to those who need it most. That’s why our team started the 2x4 Nutrition Global Food Drive, delivering hot, nutritious meals to those who need it most.