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FATS
Fats have undoubtedly been given a bad rap over the years, but certain fats are an essential part of a healthful diet. Fats are beneficial for weight loss because they can help us control hunger, enabling us to feel satisfied. However, an important distinction must be made within this category, as well. Bad fats are man-made fats such as trans fats, or hydrogenated oils. Trans fats are produced when polyunsaturated vegetable oils are artificially hydrogenated. Hydrogenated fats extend the shelf life of products, so they are often added to foods. Margarine, shortening, fried foods and most packaged products (cookies, crackers, and cereals, for example) often contain these dangerous fats. Hydrogenated fats can increase cholesterol levels, damage the heart, and disrupt many bodily functions. These fats should be avoided completely. Please read labels to identify anything that states "hydrogenated" or "partially hydrogenated" because these bad fats are included in many products. 
Good fats are natural fats. There are three types of natural fats: saturated, monosaturated, and polyunsaturated. Saturated fats are solid at room temperature. They are generally stable (and do not go rancid easily). Saturated fats are found in such foods as dairy products, meats, eggs, and some vegetable oils (palm and coconut oil, for example). But, it is important to not overdo saturated fats, especially those from animal protein. To avoid this, please follow our listed recommendations (2 to 3 fist-sized servings) for protein consumption.
Monounsaturated fats are liquid at room temperature. They are generally stable and do not go rancid easily. Most raw nuts, avocados, olive oil, canola oil, and peanut oil are sources of monounsaturated fats. These oils are typically good for cooking. Polyunsaturated fats are divided into the EFAs (essential fatty acids) omega-3 and omega-6. Omega-3 fats are found in fish, fish oil, walnuts, pumpkin seeds, wheat germ, and flaxseed oil. Sources of omega-6 fatty acids include sesame, sunflower, safflower, corn, and soy oils. These fats are liquid at room temperature; however, they are extremely fragile and should not be heated or used for high-temperature cooking. Some (flaxseed oil, for example) can be used in dressings and drizzled over cooked foods. There is still much debate about the ratios of fats that are best for us. We do not want to consume too much of any type of fat; for good health, the body needs to maintain a balance of all of the natural fats listed above. However, research has demonstrated consistently that the bad fats must be avoided. For anyone trying to lose or maintain their weight, good fats, especially omega-3 oils, can be helpful in correct amounts. Supplement your diet with 1 to 2 Tbsp of oils from good fats OR 1 to 2 small handfuls of nuts and seeds daily. Healthful Tip: For those trying to lose weight, the use of nuts and seeds should be limited to toppings on grains, veggies, or salads for added flavor and texture. Most people who snack on these foods generally reach for a jar of nuts or a bag of trail mix and thus eat more than the 1 or 2 small handfuls typically recommended. |
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© 2005 Breakthrough Health & Fitness,Inc.
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