Fat is a diverse group of molecules with similar properties, and the primary type of fat in our diets is known as triglycerides. After eating, these molecules travel through our bloodstream to our organs and cells, carrying out various tasks. Any surplus fat is stored in our fat cells for later use.

At ZOE, we understand that not all fats are created equal. When discussing fat quality, we refer to the healthiness of the fat and its food source. Factors such as molecular composition, the food's structure, and accompanying bioactive compounds all contribute to a fat's healthiness.
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Fats consist of long chains of carbon and hydrogen atoms, with variations in the length of these chains and the connections between the carbon atoms. This creates saturated, mono-, or poly-unsaturated fatty acids. While saturated fats are generally seen as less healthy than unsaturated fats, recent research has shown that we need to look beyond these basic categories. 🤔

Every fat we consume is contained within a food with its own structure and composition (the food matrix) which influences our response to it and its overall healthiness. Dairy is an excellent example of this. Although high in saturated fatty acids, most dairy products (excluding butter) have a favourable effect on health due to their beneficial molecular makeup. Cheese, a calcium-rich dairy food, is another example where fat droplets are encased in membranes, reducing fat absorption in the gut compared to consuming the same amount of fat in butter. 🧀🥛

ZOE classifies foods into 5 fat quality categories: bad, poor, average, good, and excellent. Lower-quality fats include bad, poor, and average-quality fats.

To discover food sources in each category, refer to the 'Examples' article.

We've grouped them this way to simplify things, establish evidence-based nutritional targets, and because our analysis of dietary changes among our most committed users showed that reducing bad and poor fats didn't lead to sufficiently low overall fat intakes.