Nutritionist talk a lot about Good Fats and Bad Fat. In this post we are going to explain what they are, we have a renamed them the good the bad and the ugly!
When it comes to planning a healthy diet, fat is a very complex subject. It’s useful to understand some basic information.
Fats can be placed into 4 types of fats: Monounsaturated, Polyunsaturated, Saturated and Trans fat.
Monounsaturated (good fats)
Monounsaturated fats are considered good fats and can actually help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.
These good fats are found in food like; olive oil, peanut butter/oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts and chicken fat.
Polyunsaturated (good fats) omega 3 and omega 6
Polyunsaturated fats are also considered good fats and Studies have proven they can reduce triglycerides, inflammations and tumor growth. They also help to improve immune function and help protect against sudden death from heart disease.
Polyunsaturated fats can further be broken down into two categories: Omega 3 and Omega 6
Omega 3 is found in foods like Canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.
Omega 6 is found in foods like safflower oil, sunflower oil, sesame oil, nuts, beans and soft margarine.
Saturated (bad fats)
Saturated fats are known as bad fats, they can raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent at raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from our diet, because as human beings they are essential for our survival but not in higher quantities as most of us nowadays consume, but one way to reduce them is to simply just half your normal portion size.
Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.
Trans (bad fats)
Trans fats are the ugly fats! they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke.
Trans fats can be found in nearly all process foods for examples crisps, biscuits, margarine, ready meals, hydrogenated oils and vegetable oils that have been subjected to heat-damage during cooking.
Fat in our diet is essential. We cannot survive or grow without it, Understanding where hidden bad and ugly fats are in foods is very important so always read the ingredients label in packaged foods that you purchase. However, the quantity of even the good fats you consume is important, We believe you must not eliminate saturated fats from your diet, But keep them under your control.