Ask the Diva: What’s in That Fat?
Nutrition Diva breaks down the fats listed on nutrition labels and explains which fats are “good” and which are “bad.”
Monica Reinagel, MS, LD/N, CNS
Q. If there are 10g of total fat, 3g saturated fat, and 0g trans fat listed on the nutrition facts label, does that mean that the other 7g of fat is mono- or poly-unsaturated and therefore “good” for you, or at least not very bad?
Answer. You’ve got it more or less right, but if you care enough to write me with this question you deserve all the gritty details. Total fat is the sum of saturated, monounsaturated, and polyunsaturated fats–plus a few other related compounds, such as sterols and glycerol, that don’t belong in any of the main categories. These other compounds generally account for less than 5% of the total amount of fat, so they’re not really worth worrying about. So, in the case of the example you sent, you can indeed assume that (almost all of) the 7 grams of undisclosed fat is mono- or poly-unsaturated.
And now, here’s some trans fat trivia for you to pull out at your next dinner party: As you’re probably aware, trans fats are fat molecules that have been rearranged (or translated) into a different shape, through either natural or artificial means. That means that trans fats are not a separate category of fat; they’re actually a subcategory of unsaturated fat. (If that ever comes up on Jeopardy! you’re all set.) Although any unsaturated fat (poly- or mono-) can be made into a trans fat, the majority of the trans fats you see listed on nutrition facts label are twisted poly-unsaturates.
Finally, it is generally thought that both mono and polyunsaturated fats are a whole lot better for you than saturated or trans fats. But there’s a bit more to this story, as well. If you have the appetite to dive yet a little deeper into the topic of fat, check out this episode on Omega-6 and Omega-3, which are the two main sub-types of polyunsaturated fats!
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Nutrition Label Photo from Shutterstock
About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.