Good Fats vs Bad Fats - 365 Cancer Prevention Society
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Good Fats vs Bad Fats

Good Fats vs Bad Fats

Apr 15, 2021
Written by: Stephanie Chua (Dietitian)
Although high-fat diets do not necessarily lead to cancer, all fats are particularly high in calories (9kcal/g) and excessive consumption may lead to overweight or obesity.

Although high-fat diets do not necessarily lead to cancer, all fats are particularly high in calories (9kcal/g) and excessive consumption may lead to overweight or obesity. There is strong evidence that obesity is linked to increased risks for 13 types of cancer. Hence, for weight management and cancer prevention, it is still important to control the amount of fat intake (~20-30% of daily total energy intake).

However, cancer patients who are underweight, undergoing treatments or experienced significant weight loss, may require a high-fat, high-calorie diet. This is when increasing the intake of “healthy fats” become important, as we would like to maintain and support weight gain, without clogging up our arteries!

Types of Fats

Description

Recommended Intake

Food Sources

Bad / Unhealthy

Avoid

Trans Fat (TFA)

↑ “bad” LDL-cholesterol

↓ “good” HDL-cholesterol.

TFA is 2-10x worse than SFA as risk factor of heart disease.

0% or < 1% of total energy intake

Partially hydrogenated oils (PHO), fast food or processed food using PHO
Non-dairy creamer
Vegetable shortening
Hard margarine

Minimise

Saturated Fat (SFA)

↑ “bad” LDL cholesterol levels
↑ risk of heart disease

< 7% of total energy intake

Animal fats
Poultry skin, fatty meats
Butter, ghee, lard
Palm kernel oil
Full cream dairy products
Coconut milk & oil

Good / Healthy

Encourage

Mono-Unsaturated Fat (MUFA)

A diet rich in unsaturated fats instead of saturated fats improves blood cholesterol levels, and decrease the risk of heart disease. Omega-3 ↓ ”bad” LDL-cholesterol levels.

Omega-3 fats help stabilize weight in cancer patients who are experiencing unintentional weight loss, favouring weight and appetite gain.

7-15% of total energy intake

 Avocado & avocado oil
Olive & olive oil
Nuts & seeds
Canola oil
Peanut oil
Rice bran oil

Encourage

Poly-Unsaturated Fat (PUFA)

6-10% of total energy intake

Mackerel, salmon, herring, trout, tuna (≥2 servings of Omega-3 fatty fish per week is recommended)
Walnuts
Flaxseeds
Soybean Oil
Sunflower Oil
Corn Oil

*The nutrition needs of cancer patients vary from person to person. It is important to consult your dietitian to work out the best diet for you.

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