"Good Fats" vs. "Bad Fats", and everything in between--How it effects YOU.
As I said in my last post...there was a time when the fad was "Fat-Free" Diets, and people loaded up on pretzels, pasta and rice cakes. Then, Carbo-phobia began, where "High Protein, High Fat, Hold the Bun" was the motto of our society.
Truth be told, it's all about balance, and making the right choices. So, before I can get into anything else I want to give a little lesson on Fats, to help everyone get a better understanding of what you may already know a little about.
#1. Know the difference between "Dietary Fat" and "Body Fat". Dietary fat is what you consume. Body Fat is what happens when you eat too much (3,500 calories too much to gain a pound of body fat), and don't exercise.
Why do we need fat in our diets? The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. And, when choosing the right amount of (Good fats) they are
- essential for nutrient absorption, including vitamins A, D, E and K
- brain development & eyesight, especially in children
- healthy skin, and nails
- nerve transmission
- maintaining cell membrane integrity
- supplies essential fatty acids (linolic acid, and alpha-linolic acid), which your body does not produce, so it must come from food.
When it comes to dietary fat, "Quantity" & "Quality" DO Count! It takes MUCH more than simply counting fat grams to protect your health. You have to know what types of fat you should be eating in that 20-35% range.
The "Good" Fats
Unsaturated Fat-should be the primary type of fat in your diet, they lower total cholesterol & lower LDL levels (bad cholesterol), and raise HDL levels (good cholesterol), and Omega 3;s, which belong to the Polyunsaturated group have been linked to lower blood triglyceride levels (fats), reduced risk of clots that block the flow of blood to the heart and brain, and a normal heart beat, among other benefits.
Monounsaturated Fats, which are found in:
- almonds
- cashews
- peanuts
- walnuts
- pistachios
- avocado
- canola oil
- olive oil
- sesame oil
- natural peanut butter
- almond butter
Polyunsaturated Fats, which include Omega 3's are found in
- corn, cottonseed, and safflower oils
- sunflower seeds and sunflower oil
- flaxseed and flaxseed oil
- soybeans and soybean oil
- fish oil (salmon, sardines & tuna are rich in Omega 3's)
The "BAD" Fats
Saturated Fat- which raises total blood cholesterol as well as LDL levels (bad cholesterol). Can contribute to clogged arteries (which block blood flow) when eaten in excess, which increases the risk of heart attack and stroke.
Found mostly in animal foods, and some plant foods, like:
- Beef
- Beef Fat
- Veal
- Lamb
- Poultry Fat
- Butter Cream
- Full Fat & 2% Milk
- Cheeses made from full fat or 2% milk
- Coconut
- Coconut Oil
- Palm Oil
- Palm Kernal Oil
- Cocoa Butter
Hydrogenated Fats- These are saturated-like fats found in plant sources. During food processing, fats may undergo a chemical process called hydrogenation, so they pretty much are "man-made" saturated fats. Turning unsaturated fats into saturated fat.
Hydrogenated Fats are found in
- Margarine
- Shortening
- Non-Dairy Whipped dessert toppings
- Cake frosting
- Processed Breads, Rolls & Buns (Read the labels...best bet is buying local, fresh sourdough or wheat-free, gluten-free bread to avoid hydrogenated fats, see "Carbs & Your Diet" for more on breads)
- Flour Tortillas
- Crackers (read labels, plain white crackers can be safe and anything from Health Food Store, other than that most are processed through hydrogenation)
- Processed Peanut Butter, 'Low Fat' Peanut Butter
- Potato Chips
- Fried Fast Foods
- Candy such as caramels, tootsie rolls, starburst, filled candy bars (read the labels)
- Doughnuts
Now, that brings us to the Enemy, the baddest of the bad...
Trans Fatty Acids- also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of TFA in the American diet. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated.
What to look for
- Partially hydrogenated vegetable oils provide about three-fourths of the TFA in the U.S. diet. These fats have been linked to clogged arteries as well, but even worse, they have been linked to certain cancers as well!
- There has been new regulations where trans-fats MUST be listed on the label, but most are contained in fast foods, which do not have a label on the package. So limit, or cut out all together the amount of fried and fast foods to avoid trans-fats.
- "Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils.", as stated by the American Heart Association. Not only are these foods very high in fat, but that fat is also likely to be very hydrogenated, meaning a lot of trans fat.
- Try to avoid processed & packaged foods all together, or limit as much as possible. Eat more whole foods, and organic foods. Things you make from scratch and KNOW what ingredients are going into it!
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As I said in my last post...there was a time when the fad was "Fat-Free" Diets, and people loaded up on pretzels, pasta and rice cakes. Then, Carbo-phobia began, where "High Protein, High Fat, Hold the Bun" was the motto of our society.
Truth be told, it's all about balance, and making the right choices. So, before I can get into anything else I want to give a little lesson on Fats, to help everyone get a better understanding of what you may already know a little about.
#1. Know the difference between "Dietary Fat" and "Body Fat". Dietary fat is what you consume. Body Fat is what happens when you eat too much (3,500 calories too much to gain a pound of body fat), and don't exercise.
Why do we need fat in our diets? The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. And, when choosing the right amount of (Good fats) they are
- essential for nutrient absorption, including vitamins A, D, E and K
- brain development & eyesight, especially in children
- healthy skin, and nails
- nerve transmission
- maintaining cell membrane integrity
- supplies essential fatty acids (linolic acid, and alpha-linolic acid), which your body does not produce, so it must come from food.
When it comes to dietary fat, "Quantity" & "Quality" DO Count! It takes MUCH more than simply counting fat grams to protect your health. You have to know what types of fat you should be eating in that 20-35% range.The "Good" Fats
Unsaturated Fat-should be the primary type of fat in your diet, they lower total cholesterol & lower LDL levels (bad cholesterol), and raise HDL levels (good cholesterol), and Omega 3;s, which belong to the Polyunsaturated group have been linked to lower blood triglyceride levels (fats), reduced risk of clots that block the flow of blood to the heart and brain, and a normal heart beat, among other benefits.
Monounsaturated Fats, which are found in:
- almonds
- cashews
- peanuts
- walnuts
- pistachios
- avocado
- canola oil
- olive oil
- sesame oil
- natural peanut butter
- almond butter
Polyunsaturated Fats, which include Omega 3's are found inThe "BAD" Fats
Saturated Fat- which raises total blood cholesterol as well as LDL levels (bad cholesterol). Can contribute to clogged arteries (which block blood flow) when eaten in excess, which increases the risk of heart attack and stroke.
Found mostly in animal foods, and some plant foods, like:
- Beef
- Beef Fat
- Veal
- Lamb
- Poultry Fat
- Butter Cream
- Full Fat & 2% Milk
- Cheeses made from full fat or 2% milk
- Coconut
- Coconut Oil
- Palm Oil
- Palm Kernal Oil
- Cocoa Butter
Hydrogenated Fats- These are saturated-like fats found in plant sources. During food processing, fats may undergo a chemical process called hydrogenation, so they pretty much are "man-made" saturated fats. Turning unsaturated fats into saturated fat.Hydrogenated Fats are found in
- Margarine
- Shortening
- Non-Dairy Whipped dessert toppings
- Cake frosting
- Processed Breads, Rolls & Buns (Read the labels...best bet is buying local, fresh sourdough or wheat-free, gluten-free bread to avoid hydrogenated fats, see "Carbs & Your Diet" for more on breads)
- Flour Tortillas
- Crackers (read labels, plain white crackers can be safe and anything from Health Food Store, other than that most are processed through hydrogenation)
- Processed Peanut Butter, 'Low Fat' Peanut Butter
- Potato Chips
- Fried Fast Foods
- Candy such as caramels, tootsie rolls, starburst, filled candy bars (read the labels)
- Doughnuts
Now, that brings us to the Enemy, the baddest of the bad...Trans Fatty Acids- also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of TFA in the American diet. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated.
What to look for