For years people have been told to cut fats out of their diets to see a healthy change. However, that probably harmed more than it helped as they probably cut out the good fats as well as the bad fats. So, what is the difference between the kinds of fats found in our food?
After hearing of the danger of fats for decades and staving them off because of this spooky talk, why are fats all of a sudden good for you? Well, there are several types of fats that have differing effects on the body. The fats that are considered bad for your body, and the one that we have been hearing about for decades, are trans fats. The good kind of fats that your body needs in order to function are known as monounsaturated and polyunsaturated fats. Then there are saturated fats, that fall somewhere in between good and bad, but lean more towards the bad side.
Trans-fats
AVOID! AVOID! AVOID! Trans fats are a type of fat that is created through the artificial process of hydronation, which is when hydrogen is added to liquid vegetable oils to create a more solid product. This type of fat has been linked to raising LDL cholesterol and increased inflammation in the body, which can lead to harmful side effects like heart disease, diabetes, and strokes. These destructive fats can be found in any product that contains partially hydrogenated vegetable oils. This includes, but is not limited to:
- Fried Foods
- Butter
- Margarine
- Vegetable shortening
- Baked Goods
- Coffee Creamer*
Saturated Fats
Saturated fats are commonly found in the typical American diet. They are less harmful than trans fats but are still should be treated with caution. An abundance of saturated fats in your diet can lead to increased LDL levels, which can potentially cause heart disease. This is why Harvard University recommends “…limiting saturated fat to under 10% of calories a day”. Saturated fats are commonly found in foods such as:
- Dairy (such as regular-fat milk, butter, and cheese)
- Lard
- Fatty Cuts of Meat
Monosaturated Fats
This fat is a great substitution for the two types of fat listed above. This is because when eaten in moderation, it can a positive effect on your heart health. It has been linked to lowering bad blood cholesterol levels, which can decrease your risk for heart disease and strokes. Along with these beneficiaries of eating monounsaturated fats, consuming these helps develop and maintain your cells.
It can be found in these foods:
- Nuts
- Avocado
- Olive Oil
- Peanut Oil
- Sesame Oil
Polyunsaturated Fats:
The AHA recommends that the majority of the fats that you eat are polyunsaturated fats as they are essential for your body as they cannot make them itself. These fats, along with monosaturated fats, are essential for your body as they also help absorb vitamins, provide nutrients, and cut down inflammation in the body. Through lessening the amount of inflammation in the body, consuming these fats can help decrease your risk for heart disease. This fat is very commonly found in plant-based foods, oils, and fish. Polyunsaturated fats can be found in the following foods:
- Salmon
- Sunflower Seeds
- Walnuts
- Corn Oil
- Soybean Oil
Now that you know the truth about fats you can change your lifestyle for the better! Let us know how cutting out bad fats has helped you with your weight loss journey in the comments below!
