There is a lot of debate over fat and fat intake. Good fats, bad fats, how much fat you should consume. There are myriad foods that proudly display Fat Free on the label. People eat these foods thinking they must be a better solution. The problem is that, if you went on a completely fat free diet and did not consume any fats at all, your health would take a nosedive and you end up severely malnourished. The problem is not fats, it is the type of fats you consume. The amount of fat you consume does also have repercussions but if you are eating healthy fats, chances are you will feel more satisfied and stay full longer and not end up overeating.
Too often, when people look at labels on foods, they look at the amount of fat and never bother to break it down into whether it is good fats or bad fats. Nuts contain a lot of fat, as do avocados, but those are good fats. Your body needs these good fats. Good fats help keep cholesterol from building up and keep your heart healthy.
You should avoid trans fats and saturated fats as much as you possibly can.
There are two main types of fat: saturated and unsaturated. Within these two main types there are other types of fats. The good fats are the unsaturated ones. Under those are the polyunsaturated and the monounsaturated. When these are eaten in moderation, they can help lower cholesterol, reduce the risk of heart disease, and keep your body healthy. These polyunsaturated and monounsaturated fats include vegetable oils, omega 3 fatty acids such as fish and walnuts.
Monounsaturated fats liquefy at room temperature. These fats include avocados, many of the common nuts (hazelnuts, Brazil nuts, almonds, cashews), olive oil and peanut oil. They are also a good source of vitamin E.
Saturated fats should be consumed at a minimum. These include meat, chicken skin, eggs and dairy, coconut oil and palm oil. These fats not only increase your cholesterol levels, but it is believed they can also contribute to a number of cancers. It is certain that being overweight and consuming bad fats compounds your susceptibility to cancers, heart disease and diabetes.
Trans fats are another concern. These fats are commonly used for frying, baked goods, margarines and processed foods that contain a lot of carbohydrates. Trans fats can be extremely bad for you, especially the artificial types.
The scope of this article does not cover fats in detail and you should try to learn as much as you can about all the fats so you can make better food choices. Sticking to a healthy diet of mostly vegetables, eating fish and lean meats, is considered best. You should limit your consumption of processed and prepackaged foods. Eating the way nature intended is always your best choice.
If you do feel like you need to treat yourself from time to time, keep things in moderation and only eat small portions. Choose your treats wisely.
Educate yourself on reading food labels, especially where the different types of fats are concerned. Simplistically you should aim to eat more poly and monounsaturated fats and eat less saturated and trans fats.
