Good Fats, Bad Fats and How to Know the Difference
July 30th, 2010According to a recent study published by the Harvard School of Medicine, the type of fat we eat plays a wider role in our wellness than the complete amount of fat we eat. “Good fats” (monounsaturated and polyunsaturated fats) are actually essential for us and cut our risk for disease. What are known as “bad fats” (saturated and trans fats) can actually increase our risk for disease and can contribute to weight gain. The bottom line is that some fat is needed in our regular diet. A proper diet includes a moderate amount of good fats and a nominal amount of bad fat, if any at all.
The first rule is to avoid trans fats. They are the most disease-promoting fats present in our diets. Unluckily, they penetrate our foods, especially convenience and restaurant foods, which can make trans fats especially daunting to avoid. The second formula for a healthy diet is to replace good fats for bad fats. And this necessitates that we know the difference between the two.
The Good Fats: Unsaturated Fats
Monounsaturated fats are known to reduce total cholesterol levels and assist weight loss by reducing body fat. Monounsaturated fats are found in almonds, peanuts, pistachios, walnuts, avocado, canola oil, and olive oil.
Polyunsaturated fats are also celebrated for lowering bad cholesterol. These fats are a great source of omega-3 fatty acids, found by and large in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and certain vegetable oils (corn oil, soy oil, safflower oil and sunflower oil).
Bad Fats
Saturated fats are best distinguished by the fact that they are solid (not liquid) at room temperature. The saturated fats then are those we see in meat and dairy products: cheese, butter, lard, bacon fat. Saturated fats heighten LDL (bad) cholesterol levels. They should be avoided altogether.
The Really Bad Fats: Trans Fats
Trans fats are not naturally occuring. They are, you might say, developed in a lab. Trans fats are made by changing fluid vegetable fats into solid fat through a operation called hydrogenation. Hydrogenated fats are trans fats. Trans fats are found in processed foods as well as fried foods. Look on labels on packaged foods for hydrogenated fat and avoid any foods that contain it.
Reprinted from an article in Womens Health Magazine

