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Wellness Resources Articles Confused about Fats? Here's the Skinny
Wellness Resources Articles Confused about Fats? Here's the Skinny
| Confused about Fats? Here's the Skinny | | Print | |
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By Ed Bauman, M.Ed., Ph.D. and Barbara Liss, N.E. It is essential to learn how to differentiate good fats from bad. Despite prevailing rhetoric, it can be as unhealthy to fear and avoid all fats as it is to consume them in large quantities. Our bodies create substances from fats that are necessary for good health – hence the term “essential fatty acids.” Fat is used to store energy, make hormones, and transport vitamins, among other important functions. For a moderately active person, approximately one third of one’s daily calories can come from healthy fats. It is useful to think of fats as building blocks – and the better the blocks, the stronger the building. If there are only broken or damaged blocks available, you can still build a house, but the house won't have a strong foundation and eventually there will be problems. Good Fats Certain essential fatty acids are extremely beneficial. These include:
In our not so distant past, people consumed a healthy balance of oils and fats, which kept our immunity strong, our hormones in balance, our thinking clear, our energy even throughout the day, our skin, hair and eyes healthy, and even helped us maintain a healthy weight. Today, Americans consume large quantities of corrupted fats – found in packaged and processed foods, commercially baked goods, and fried foods – and not enough of the Omega-3 fats found in algae, fish, nuts, and seeds. A general description of good fats is that they are naturally-occurring and haven't been damaged by high heat, refining, or over-processing. The best fats are found in:
Bad Fats Saturated fats, which come mostly from animals – such as are found in butter, meats, and dairy products – have a bad reputation, but many nutrition experts believe it is not animal fat, per se, that is the problem, but the fact that they are usually refined, heated at high temperatures, or polluted by commercial farming methods. Due to abundant antibiotic and steroid use, fats from conventionally fed factory-farm animals should probably be consumed with caution, if at all. “Bad fats” are damaged. They have become oxidized due to high heat processing, which removes healthy nutrients like Vitamin E and creates lipid compound that the body cannot utilize for healthy cell building. Fats are often described as saturated, monounsaturated, or polyunsaturated. has All have different properties. In general, the monounsaturates (such as olive oil, avocado, and some nut oils) are good for you. We definitely need some saturated fats, but avoid those that have been exposed to high heat or chemical contamination, if possible. Polyunsaturates (especially in the form of refined vegetable oils) can be detrimental to your health over time, so choose a healthier fat when given a choice. Remember to read food labels, and avoid partially hydrogenated fats whenever you see them. Here is a quick guide to the best and worst fats:
There is no need to be afraid of fat. Our bodies and brains require the healthy forms of fats in order to function well. Enjoy some good fats in your diet every day and you will reap their health benefits. |