Healthy versus Unhealthy Fat

Not all fat is equal, and the degree of severity of health risks associated with each type depends on its location and its function.  

Types of Fat (Best → Worst)

Essential Fat
  • Healthy fat
  • Essential for normal functioning as it provides insulation and plays a role in metabolism
  • Located in:
    • Bone marrow
    • CNS (central nervous system)
    • Heart
    • Muscle
    • nerves

Subcutaneous Fat
  • The good fat
  • It is responsible for the majority of the TBF (total body fat)
  • It has a lower health risk than visceral fat, but too much can still lead to health risks such as causing metabolic issues
  • Located 
    • Under the skin- arms, stomach, etc.

Visceral Fat ("active fat")
  • The most unhealthy fat
  • Extremely metabolically active 
  • Located in
    • The abdominal cavity, around organs (liver, intestines, etc.)
  • Excess visceral fat is linked to:
    • Cardiovascular disease
    • Type 2 diabetes (insulin resistance)
    • Inflammation 

Fat Distribution Matters

The distribution of fat significantly plays a role in the severity of health risks. There are two main ways to characterize fat distribution: apple-shaped bodies and pear-shaped bodies. 

Trunk (abdominal) fat → “Apple shape”
  • Less healthy
  • Greater accumulation of abdominal fat (chest, waist and abdomen), specifically more visceral fat
  • Greater health risk (heart disease, metabolic syndrome, etc) due to increased visceral fat
  • This type of fat distribution is more common in males, but becomes common in females after menopause

Gluteofemoral fat → “Pear shape”
  • Greater accumulation of fat in the hips, glutes and thighs, specifically more subcutaneous fat
  • Subcutaneous fat is under the skin and, hence, is more protective
  • Lower health risk, as excess subcutaneous fat is healthier than excess visceral fat

Note:

👉 With age:

  • Subcutaneous fat ↓

  • Visceral fat ↑

 Suggesting a greater health risk as you age, due to the changes in the quantities of the different kinds of fat.