It wasn't very long ago that fat was considered the single-worst thing a person could eat if they wanted to follow a healthy diet. For starters, the stuff is called FAT -- so, even at first blush it has a negative connotation. Then, people began to associate the fat they wanted to lose with the fat they were consuming. Logic dictated that to lose that fat, one must eat less foods that contain a great deal of fat. Problem is, this reasoning is actually rather illogical, because fat isn't nearly the evil doer we once thought it was.
The key is to know the difference between "good" fats and "bad" fats. Here's the Cliff Notes description of each type:
TRANS FAT: Okay, so this one is definitely bad. It raises LDL cholesterol and lowers HDL cholesterol. It also increases inflammation, which can lead to heart disease and diabetes. It can be found occurring naturally in small amounts in red meat, but more abundantly in processed and baked foods (e.g. potato chips, cookies, Twinkies, etc.).
SATURATED FAT: Well, we're 0 for 2 at the moment -- Saturated Fat is also pretty bad for you. It raises LDL cholesterol, increasing one's risk of heart disease. Saturated fat can be found in cheese, whole milk, beef and tropical oils such as coconut and palm oil.
MONOSATURATED FAT: Now we're getting healthier! Monosaturated fat protects your heart by lowering LDL levels. You should try to get about 20 to 35 percent of your total daily calories from a fats source, and monosaturated fats are a good way to fulfill this dietary goal. What are some sources? Canola oil, olive oil, peanut oil, avocado, and most types of fish.
POLYUNSATURATED FAT: Here's another healthy option. Polyunsaturated fats -- including omega-3s and omega 6s -- reduce your risk of heart disease by decreasing LDL levels. You can source this good fat from sunflower, corn, walnut and soybean oils. Omega-3s are also found in fish and walnuts, and omega-6s are in seeds, nuts and vegetable oil.
As stated, the key is to understand the difference between good and bad sources of fat. However, just like anything else, too much of a good thing can sometimes become bad, so limit even your healthier fats to about 20 to 35 percent of your daily caloric intake.
1. In the paragraph about polyunsaturated fats, you mention vegetable oil as a source. Presumably when the vegetable oil gets hydrogenated that makes it bad. I'm sure I read that such oil (if it's even still an oil after being hydrogenated) is a big source of trans fatty acids. Can someone clear up the hydrogenation and how it can turn good vegetable oil into something bad?
Posted at 12:12PM on Apr 23rd 2007 by DD