Just as carbs have had their share of ups and downs, so have fats. In the 90’s, low-fat diets were all the craze, however, people weren’t losing weight, in fact, Americans kept getting heavier. These days, it is believed that a diet moderate in healthy fats may actually improve your health and help you lose weight. But, don’t go reaching for the butter just yet - choosing the right kinds of fat is where it’s all at! Read on!
What are Fats? There are four types of fats found in foods: monounsaturated, polyunsaturated, saturated and trans fats. Fats are needed in out diet, some fats are essential fats (Omega 6 and Omega 3), meaning our body can’t manufacture them and we must obtain them through our diet.
What is the recommended intake for fat? The Institute of Medicine recommends that 20-35% of total calories come from fat. For a 1,500 calorie diet, that is equal to 33-58 grams of fat. The above recommendation accounts for total fat consumed, some fats such as saturated and trans fat should compromise a smaller portion of the 20-35%. Remember, fats are calorie-dense (per gram, they contain twice as many calories as carbs or protein), so use in moderation. And, fat grams can add up fast! For example, a tablespoon of canola oil contains 14 grams fat, which is about half of a 33 gram per day goal.
Why are fats important? Fats supply essential fatty acids, are stored and used for energy during exercise and help absorb and transport fat-soluble vitamins, to name a few. Fats also make our meals taste good and help keep us full for longer.
Sorting out the Fats
Knowing which fats are better for our health and which to limit can be confusing. Use the following breakdown on fats to add the healthy and leave behind the not-so-healthy.
Monounsaturated Fats
• Benefits: classified as healthy fats, they are good for the heart (in moderation, they do not raise cholesterol levels and can help lower cholesterol when used in place of saturated fat) and may even help with weight loss since they are satisfying in small amounts. Recent research even shows that monounsaturated fats may help decrease fat in the abdominal area (linked to a greater risk of heart disease and insulin resistance).
• Sources (plant based and liquid at room temperature): canola oil, olive oil, peanut oil, avocado, olives, nuts and flax.
Polyunsaturated Fats
• Benefits: polyunsaturated fats used in place of saturated fats may help lower cholesterol. Omega-3’s are also a type of polyunsaturated fat that help promote heart health.
• Sources (mostly plant based and liquid at room temperature): Omega 6 or linoleic sources include soybean oil, safflower oil, corn oil and sesame oil. Omega-3 or linolenic rich foods include fatty fish, nuts, soybeans, canola oil and flax. The American Heart Association recommends 2 servings of fatty fish (such as salmon, tuna, sardines and mackerel) per week to reap the benefits of Omega 3 fatty acids. Most Americans get too little Omega-3 fats in their diet in comparison to Omega-6 fats.
Saturated Fats
• Why you should limit: the body uses saturated fats to make “bad” or LDL cholesterol, which increases heart disease risk. Saturated fats are hard at room temperature – think of what happens to bacon grease when it sits at room temperature, this is what sticks to your arteries. The American Heart Association recommends limiting saturated to less than 7% of your total daily calories.
• Sources (mostly animal based and hard at room temperature): ground beef, bacon, sausage, butter, cheese, whole milk, ice cream. Tropical oils such as coconut and palm oil are also high in saturated fat.
Trans Fats
• Why you should limit: these man-made fats are created through the process of hydrogenation. They transform a liquid fat into a solid fat – food manufacturers love this because it makes foods shelf stable, crispy and flaky. However, this process if very harmful for our health and raises “bad” or LDL cholesterol while lowering “good” or HDL cholesterol. Trans fats can increase your risk of heart disease and may even increase insulin resistance, inflammation and increase fat in the abdominal area. Most health professionals recommend avoiding foods made with trans fat, the dietary guidelines recommend limiting trans fat to less than 1% of your total calories.
• Sources (partially hydrogenated oils, solid at room temperature): shortening, margarine, some bakery items and snack foods, some fast foods (especially fried) and processed foods.
• Label Smarts: in 2006, the FDA required trans fat to be included on food labels. This prompted many food manufacturers to replace trans fats in their foods, however, food labels can be deceiving. A food label can list a food as having 0 g trans fat as long as it has less than 0.49 grams per serving. That means trans fat consumed can add up if you consume more than one serving. So, always check the ingredient list and choose foods without partially hydrogenated oils or shortening.
For More Information:
www.americanheart.org (look for the bad fat brothers and the good fat sisters!)
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
