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Different Fats in the Diet
Is fat always bad?
The low-fat food craze that occurred in the 1990’s came as a result of the
realization that certain types of fat can cause high cholesterol, which
increases your risk of developing heart disease. Like any food craze, it
seemed like every food on the shelf was deemed “low fat”, “reduced fat” or
“fat free”. Luckily, we have come to see that certain types of fat can be
beneficial, if used in moderate amounts.
The “bad” fats, such as saturated fats, hydrogenated fats, and trans-fatty
acids, raise your LDL cholesterol, or the “bad” cholesterol. It is best to
avoid them, or use them in very sparing quantities.
Saturated Fat
Saturated fat is the biggest culprit in high cholesterol. This type of fat
mostly comes from animal products, but there are a few plant products that
contain it.
• Meats
• Butter
• Milk and cream
• Cheeses
• Coconut oil (and other tropical foods and their oils)
• Cocoa butter
Hydrogenated Fat
Hydrogenated fat is produced through a chemical change in the process of
oils. It, too, raises your bad cholesterol. It is found mostly in margarines
and shortenings.
Trans-fatty Acids
As a result of chemical processing, certain oil-based products contain them.
They are processed to increase the shelf life of certain foods or to create
a solid product, like margarine. They potentially raise your cholesterol
more than saturated fat.
The Good News
Fortunately, not all fat is bad for you. Used in
moderation, some
types of
fat can be beneficial to your body, helping to lower your cholesterol
levels. Try using either a polyunsaturated or monounsaturated fat in the
place of one of the “bad” fats.
• Olive oil
• Peanut oil
• Avocados
• Soybeans
• Corn
• Nuts/seeds
The credo behind healthy eating seems to be “everything in moderation”. This
is certainly the case where fats are concerned. Fat does not have to be your
food enemy! By educating yourself, it is possible to still enjoy the
satisfaction and flavor of many oils and fats (moderately!), and not have to
worry so much about high blood pressure or weight gain.
Fat Facts:
Natural peanut oil
is used
for cooking in
submarines
because it doesn't
smoke
unless heated to
immense
temperatures.
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