Fat seems to be the Buzz word these days, is it Good or Bad? What fats to eat, what fats to stay away from. Knowledge is power. Understanding Saturated, Unsaturated and Trans fats allows you to make better food choices and stay healthy. The truth is there are good fats and there are bad fats. We need good fats as they are necessary for good health and wellbeing. Let’s look at the truth about fats.
Then there are Bad fats (Trans fats) which you don’t want to be eating, EVER.
These come from:
Saturated fats should be eaten in moderation. However coconut saturated fat is different to saturated animal fat. Coconuts have amazing properties and you will always find it in my kitchen. Chicken and fish are a staple in our home and we will have mead meat once or twice a week.
Unsaturated fats are liquid at room temperature. It is mostly in oils from plants. There are two types of “good” unsaturated fats: Monounsaturated fat and polyunsaturated fat.
High concentrations of Monounsaturated fats are found in:
High concentrations of Polyunsaturated fats are found in:
The body can’t make these, so they must come from food.
Omega-3 fatty acids come in three forms:
An excellent way to get omega-3 fats is by eating fish 2-3 times a week. Good plant sources of omega-3 fats include flax seeds, walnuts. If you are a vegan or a vegetarian you need to make sure you are getting EPA and DHA into your diet, as you can’t get all your Omega 3s from ALA.
Omega-6 fatty acids
Omega-6 fatty acids are found mostly in omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.
Trans fats are created when a vegetable oil undergoes Hydrogenation, a process that lengthens food’s shelf life.
According to medicinenet “Trance fats are also known as trans fatty. It is a unhealthy substance, acid, made through the chemical process of hydrogenation of oils. Hydrogenation solidifies liquid oils and increases the shelf life and the flavour stability of oils and foods that contain them”. Most trans fats are made during food processing, therefore most packaged foods are processed.
Trans fats are found in
To keep healthy, get most of your fats from unsaturated sources. And, get the bulk of your nutrition from healthy foods like vegetables, fruits, whole grains, and lean protein such as fish and skinless poultry.
Simple swaps to replace unhealthy fats with healthy fats.