There are all kinds of fat in our foods. Trans fat, hydrogenated fat, partially hydrogenated fat, saturated fat, unsaturated fat, monounsaturated fat, polyunsaturated fat, etc. Learn the difference between these fats to trim the pounds and inches from your body and get healthy.
Trans or Hydrogenated Fats:
- oils treated by a hydrogenation process to be harder at room temperature and increase the shelf life of products that contain them
- snack foods such as cookies, cakes, crackers, chips
- salad dressings, margarine, and other foods made with partially hydrogenated oils or shortening
- raise bad cholesterol (LDL) levels and lowers good cholesterol (HDL) levels
- solid at room temperature
- raise cholesterol levels
- mostly animal foods such as meat, milk, cheese
- tropical oils such as coconut oil, cocoa butter, palm oil, palm kernel oil.
- chicken and fish have less saturated fat than red meat
- liquid at room temperature, mostly from a plant source
- lower bad cholesterol (LDL) levels
- Monounsaturated: avocado, nuts, seeds (almonds, hazelnuts, pecans), and canola, olive, and peanut oils
- Polyunsaturated: omega 3 and omega 6 fatty acids from fish such as salmon, herring, sardines, mackerel, trout, and tuna, walnuts and flaxseeds, as well as corn, safflower, flaxseed, sunflower, soybean, and sesame oils
Although a ratio of 1:1 between omega 6s and omega 3s is the ideal balance to strive for, studies have shown modern diets to be as high as 16:1 This higher proportion of omega 6s is leading to the increase of many disease states within our modern societies including arthritis, heart disease, autoimmune diseases, and other inflammatory processes, as well as numerous types of cancer.
Omega 3s are crucial for our brain, hormone, and immune function, good vision and hair, skin, cell, and tissue growth. They are helpful in treating symptoms of lupus, asthma, osteoporosis, arthritis, diabetes, breast and colon cancers, and irritable bowel disease. A deficiency in omega 3s can result in conditions such as depression and mood swings, poor memory, fatigue, poor circulation, dry skin, and more.
While omega 6s are helpful in treating the symptoms of arthritis, diabetic nerve pain, menopause, high blood pressure, multiple sclerosis, eczema, and even allergies, too much omega 6s can cause depression, dyslexia, obesity, hyperactivity, and other health problems.
Check out this post for lists on which foods contain Omega 3s and which contain Omega 6a
How Fats are Good for You
Fats are crucial for good health as they provide energy and facilitate the absorption of fat-soluble K, D, A, and E vitamins. They also aid in hormone production and cell growth, protect your internal organs and regulate your body temperature. For these reasons, fats should account for 30% of your daily calories.
So, which ones are the best?
Try to eat mostly unsaturated and use saturated fats sparingly, less than 10% of your daily calories. Trans or hydrogenated versions should be avoided as much as possible. Avoid margarine, canola, and hydrogenated oils. Instead choose eggs, olive oil, avocado, almonds, coconut oil, and cold-water fish.