Updated November 2025

We’re here to help spread the word that when it comes to fats, it isn’t as black and white as you might think. While fats are a complex topic in nutrition, the good news is that they’re no longer considered taboo in the health and wellness arena. Nutrition experts agree that fats are essential for well-balanced health. But that still doesn’t mean all fats are in the clear.

Let’s take a look at what ‘good fats’ are, why you need them, and where you can find them.

What are good fats?

Let’s get scientific for a minute! There are a few main types of fats that we consume: trans, saturated, and unsaturated.

Unsaturated fats are the ‘good fats’ found in plant-based whole foods like avocados and nuts. Trans and saturated fats, on the other hand, are typically regarded as “bad fats” that can be found in processed foods and animal products.

So if you’re ever unsure, here’s an easy way to remember: unsaturated fats = good, saturated fats = not so good, and trans fats = bad.

Why do we call them good fats?

Although good vs. bad may seem like we’re pitting fats against each other, there is a good reason for the descriptions. ‘Good fats’ earn their name because their composition is a cleaner fat that our bodies use for fuel and natural healing.

Meanwhile, bad fats are labeled as such because they are harder for our bodies to process. That means they can cause adverse health effects like heart disease, diabetes, and weight gain.

Why do we need good fats?

So far we’ve covered: What are ‘good fats’? Check. Why do we call them good? Check. Now, our next important question – why are they so important? The answer may surprise you. Did you know that good fats have proven to help lower cholesterol, promote brain function, and even fight inflammation?

These health benefits exist largely because of Omega fatty acids. These wonders of the fat world are found in certain polyunsaturated and monounsaturated fats (remember: unsaturated = good!) and deliver the restorative properties our bodies need to feel whole.

What foods are typically championed for their ‘good fat’ content?

Now that you know what good fats are and why they’re so helpful for your body, now’s the time to use them! Here are just a few of the superfoods championed for their ‘good fats’:

• Avocados
• Fish
• Nuts
• Macadamia oil and olive oil
• Macadamia nut butter
• Seeds

How do macadamias fit into the story?

We know what you’re thinking… why macadamia nuts? The answer is pretty simple. Macadamias are the hero of ‘good fats’! Remember those Omega fatty acids we mentioned earlier? Macadamia nuts are rich in monounsaturated fatty acids (MUFAs) like Omega 7 and 9, and a balanced source of polyunsaturated fatty acids (PUFAs) like Omega 3 and 6. All of these good fat elements help promote your health when consumed in moderation.

Because macadamias are one of the rarest tree nuts in the world, they’re often left out of the conversation of ‘good fats’. But not for long! With more growers spreading the love of macadamias around the world, macadamias are becoming more and more accessible as a pantry staple. Not to mention their health benefits, decadent texture, and impeccable taste. Macadamias are the whole food champion of good fats.

Celebrating good fats

It’s easy to say that “fats” are no longer only “bad.” They have a range of different features each with its own health benefits and considerations. So the next time you hear the outdated notion that ‘all fats are bad,’ remember macadamias and how beneficial ‘good fats’ truly are for our wellness.