Good Fats vs Bad Fats: What Your Body Actually Needs
- Team Nuova
- Dec 15, 2025
- 3 min read
For a long time, fats were blamed for many health problems. They were seen as something to cut down, avoid, or replace with low-fat alternatives. But as nutrition science has evolved, one thing is now clear: fats are not the enemy. The type of fat you consume matters far more than the amount.
Your body needs fats every single day. They support energy, digestion, brain function, hormone balance, and even how your skin and joints feel. The problem begins when the body is fed the wrong kind of fats consistently.
Understanding the difference between good fats and bad fats can completely change the way you cook, eat, and feel.
Why the Body Needs Fats at All
Fats are a core macronutrient, just like carbohydrates and proteins. Without them, the body cannot function properly.
Good-quality fats help the body absorb fat-soluble vitamins like A, D, E, and K. They maintain steady energy levels, support brain and nerve function, keep digestion smooth, protect joints, and nourish the skin.
When diets lack nourishing fats or rely heavily on processed oils, the body often responds with fatigue, dryness, inflammation, or digestive discomfort.
What Are Good Fats
Good fats are fats the body recognises and uses efficiently. These are mainly unsaturated fats found naturally in seeds and nuts.
Cold-pressed oils are one of the best sources of good fats because they are extracted gently, without heat or chemicals, preserving their natural nutrients.
Groundnut oil provides stable monounsaturated fats that support heart health and sustained energy. Sunflower and safflower oils contain polyunsaturated fats that help maintain cholesterol balance and overall vitality. Flaxseed oil is a natural source of Omega-3 fatty acids that support brain health and help reduce inflammation.
These fats work with the body instead of overwhelming digestion.
What Are Bad Fats
Bad fats are those that have been heavily processed or chemically altered.
These commonly come from refined cooking oils, hydrogenated fats, trans fats, and oils that are reheated or reused multiple times. While these fats may increase shelf life or improve appearance, they offer very little nutritional value.
Over time, regular consumption of bad fats can contribute to inflammation, sluggish digestion, and metabolic imbalance. They add calories, but not nourishment.
Why Processing Makes the Biggest Difference
The biggest difference between good fats and bad fats lies in how the oil is made.
Refined oils go through bleaching, deodorising, and high-temperature processing. This strips away natural antioxidants, essential fatty acids, and vitamins.
Cold-pressed oils retain natural antioxidants, essential fatty acids, micronutrients, and authentic aroma and flavour. This is why meals cooked in cold-pressed mustard, groundnut, or sunflower oil often feel lighter and more satisfying.
Ayurveda’s View on Fats and Balance
Ayurveda has always valued fats as an essential part of nourishment. According to Ayurvedic principles, fats help strengthen Agni, the digestive fire responsible for metabolism and energy.
Mustard oil is warming and supports digestion and circulation, especially during colder months. Sesame oil is grounding and nourishing, traditionally used for both cooking and body care. Coconut oil has a cooling nature that helps balance excess heat and supports immunity.
Ayurveda does not promote avoiding fats. It promotes choosing fats that suit the body, the season, and daily lifestyle.
Choosing the Right Fats for Everyday Cooking
A healthy kitchen does not rely on a single oil. Rotating oils allows the body to receive a wider range of nutrients.
Groundnut or sunflower oil works well for everyday cooking. Safflower oil supports lighter meals and cholesterol balance. Mustard oil supports digestion-friendly Indian cooking. Flaxseed oil is best used raw for Omega-3 intake. Coconut oil suits light cooking, sweets, and quick energy needs.
Each oil plays a different role, and together they support balance.
Quality Over Fear
Healthy eating is not about cutting out fats. It is about replacing poor-quality fats with oils that nourish the body.
Instead of asking how little oil you can use, it helps to ask whether the oil supports digestion, provides energy, and feels light after meals.
When good fats are chosen consistently, the body responds with better energy, smoother digestion, and long-term stability.
Conclusion: Your Body Needs Fats, Just the Right Kind
Good fats support life. Bad fats slow it down.
By choosing natural, cold-pressed oils like groundnut, sunflower, safflower, mustard, coconut, and flaxseed, you give your body fats it can recognise, digest, and benefit from.
Good health does not come from restriction. It comes from understanding and mindful choices.
Choose wisely. Cook mindfully. Live purely.
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