Eating Fat is Good

I have to admit the whole which fat does what quagmire of information had me dazed and confused; Saturated, Unsaturated, Mono-unsaturated, Polyunsaturated, and Trans-fatty acids.   

Now that I have it understood, I am going to line it out nice and simple an “A” list which will be the fats/oils you want to buy/ eat, a “B” list of fats you want to limit or avoid and a “C” list that is not healthy and best to avoid.

The “A” list.

Polyunsaturated ***** yes

·         Safflower oil

·         Sunflower oil

·         Corn oil

·         Soybean oil

Mono-saturated*****yes

·         Olive oil

·         Canola oils                                                  

The “B” list

Saturated fats** ok in limited amounts

·         Coconut oil

·         Palm oil

·         Palm kernel oil

·         Butter

·         Cheese

·         Whole milk

·         Ice cream

·         Cream

·         Fatty meats

The “C” list

Trans-fatty acids* extreme limits or avoid

·         Fried food

·         Donuts

·         Cookies, high-calorie snack foods such as chips and candies

·         Sugary breakfast cereals

·         Crackers breads and pastas made with refined white flour instead of whole grains

·         Canned foods with large amounts of sodium or fat

·         Processed meats: hot dogs, bologna, sausage, ham, lunch meat frozen fish sticks.  These meats are frequently high in calories, saturated fats and sodium.

I am not touching free fatty acids, triglycerides, or phospholipids. The important thing to remember is we need to eat fats.  Fat is one of the three nutrients along with proteins and carbohydrates that provide energy (calories) to the body.  If carbohydrates and proteins were coffee, fat would be espresso.  Fats provide 9 calories per gram 2x+ more than carbohydrates and proteins.  The body requires fat to function; healthy skin and hair, blood pressure, blood clotting, growth and development and energy are all dependant on fat.

Fats have direct effects on cholesterol. Saturated fats tend to raise the levels of LDL (bad cholesterol) if a food is 20% in saturated fat avoid or limit the amount you eat to a minimum.

Trans-fatty acids tend to be a double whammy, they raise the LDL and can lower the HDL (good cholesterol) so processed foods are to be eaten on a very limited basis.

In a nut shell, meat, fish, and poultry all provide us with fat and amino acids, a vital dietary need.  How we prepare these foods will also determine how much fat we consume. Dry cooking and steaming is very different from deep frying and has a very dissimilar effect on fat levels.

So what it comes down to is choice, from time to time we will want to eat a fast food or grab a snack pack, and that’s when we need to think before we act.  McDonalds and Burger King or Subway Sandwich,  Potato chips or peanuts, raisins or cookies, ice cream or apple, pork or chicken, salmon or mackerel.

 Fats are good, fats are needed, and too much of a good thing is harmful. Be wise, eat smart, and make the right choices.

Go have some fun.

Geo