Not all fat is created equally. Many often think low fat diets are the key to weight loss and though this is true to some extent, there is more to take into consideration where your diet is concerned. Healthy fats play a key role in optimal health. Your total fat intake should consist of 20-30% of your daily calories.
Why Do I Need Fat?
Why do we need fat in our diet? Fat supports many bodily functions. For instance, it is required for the body to absorb the fat soluble vitamins, A, D, E and K. Fat is also important in brain function and hormone balance. It also serves as an energy source, providing twice as much energy as carbohydrates or proteins. And perhaps most importantly, Omega-3 fats help fight inflammation, the cause of many diseases.
So let’s first talk about the ‘bad’ fats that should be avoided. These are saturated and trans fats. Saturated fats are found primarily in animal sources such as red meat, poultry and full-fat dairy products. These fats raise LDL cholesterol (bad cholesterol) levels and increase your risk of type 2 diabetes.
What is Trans Fat?
Trans fats are made through a food processing method called ‘partial hydrogenation.’ These oils are processed to become solid at room temperature. Trans fats are ubiquitous, found in many processed foods from the grocery store aisles to the freezer section. They are hidden in more foods than you can imagine since manufacturers love them as they prolong the shelf life of foods. But they are definitely the bad fats that raise LDL cholesterol while also lowering HDL cholesterol (good cholesterol).
Good Fats vs. Bad Fats
So what fats should be in your diet? The ‘good’ fats are monounsaturated, polyunsaturated and omega-3 fatty acids. Monounsaturated and polyunsaturated fats are liquid at room temperature and are found mostly in plant sources. Some examples are, olive oil, safflower oil, peanut oil and grape seed oil. Additionally, these fats improve blood cholesterol levels and can help insulin levels by controlling blood sugar and consequently help decrease the risk of type 2 diabetes.
Omega-3 Fatty Acids
And now the best for last, omega-3 fatty acids. They are found in fish (salmon, tuna, trout, mackerel, and sardines). Omega-3 fatty acids found in plant sources include nuts, seeds (flaxseeds, sunflower, pumpkin, sesame), oils (canola, flaxseed), avocados, and beans.
Now that you have the skinny on fat, no pun intended… make sure to add the healthy fats into your daily diet while keeping the unhealthy fats to a minimum.
Anu Morgan
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