Myth Monday: Stay Away from Fats

Share on facebook
Share on twitter
Share on pinterest
Share on email


Fats are perceived as the “taboo” macronutrient but this is a misconception.  While research and education has helped some people understand the health benefits of fats, the misunderstanding persists.


Benefits of Healthy Fats:

  • Help maintain proper hormone function
  • Minimal effects on insulin release
  • Allow for absorption of fat-soluble vitamins (A, D, E, K)
  • Support cell membrane integrity
  • Provide a steady form of energy


Types of Fats to Include:

  • Avocado
  • Minimally processed coconut oil
  • Extra virgin olive oil
  • All natural nut butters
  • Fish or fish oil supplements
  • Organic/hormone -free whole eggs


Are all saturated fats bad for you?

Saturated fats clog arteries and cause heart attacks, right?  Not all saturated fats.  Take coconut oil, which consists entirely of saturated fats.  The saturated fats found in coconut oil, however, are known as medium- chain triglycerides ( MCTs), which function much like complex carbohydrates but without the excess insulin spike.  They are readily broken down and used as fuel by the body, as opposed to long -chain triglycerides, which are harder to break down.    Saturated fats from a good source like  coconut oil or grass- fed/free-range animals can benefit your health. A few studies show that males who incorporated more MCTs in their diet had higher levels of testosterone than the control group.


Go with grass fed

The saturated fats, in beef from a grass-fed cow are very different from the saturated fats in beef from a  grain-fed cow.  The saturated fats of beef from most grain-fed cows contain a higher amount of palmitic and myristic acids (forms of saturated fats), while the saturated fats in beef from grass-fed cows have higher levels of stearic acid (another form of saturated fats).  Studies correlate high cholesterol and increased risk for heart attack with myristic and palmitic acids.  Stearic acid has not been shown to increase the risk for heart problems.  Also, there is a higher concentration of conjugated linoleic acid (CLA) in grass-fed beef. CLA  has been shown to increase antioxidant activity and decrease the risk of heart disease and diabetes.


Take away

Fats do not make you fat! Eating too many calories in general will make you gain fat (whether the excess calories are coming from protein, carbohydrate, or fat).   Remember: fats do contain 9 calories per gram (more than twice as many calories as protein and carbs), so use this article to make healthy choices on how you get your fats and eat sparingly. Need help figuring out just how much of your dietary intake should be from fats? Drop us a line!


Avocado Image courtesy of anat_tikker /

Sign up for our Updates

Want to stay up to date on the AFS community? or want to get the latest workout trends and tips directly to your email? Join Our Newsletter.

Related Posts

AFS 2.0 FAQ Page

AFS 2.0 FAQ  *We’ve put a form at the bottom of this page to ensure any and all questions about our change over to AFS

AFS 2.0

  Rebuilding Stronger As the tides of the Covid-19 era continue to recede, we find ourselves still standing here at AFS. Before going further with

AFS at Four80 Fitness

New Beginnings Hi! I’m Jared, the guy in the picture above these words. Five years ago I moved back home (to Rochester) to open my

AFS Newsletter

Want to stay up to date on the AFS community? or want to get the latest workout trends and tips directly to your email? Join Our Newsletter.

This field is for validation purposes and should be left unchanged.

This site uses cookies to provide you with a greater user experience. By using our website, you accept our use of cookies.

Skip to content