Week 9:The Truth about Good and Bad Fats Fats, or lipids, are a class of foods that have gained much attention. The general assumption is that all fats are bad or unhealthy, but this is not true. Fats from the right sources are an integral part of a healthy diet. Fats contribute a significant amount of energy to our food. In the appropriate quantities and types, fats will provide much of the energy needed to get us through the day. Additionally, they support and cushion our internal organs, protecting them from harm. Fats are also responsible for regulating body temperature, insulating us from the cold. Finally, they are necessary for the proper absorption of some integral vitamins, namely A, D, E and K. The Bad Fats: Hydrogenated fats occur when the double bonds in an unsaturated fat are broken to allow more hydrogen atoms to bond. By changing the chemical structure in this manner, any health benefits of the original fat are lost. Additionally, adding these hydrogens may change the remaining double bonds within the molecule into what is known as trans fats. Trans fats are chemically processed fats which are found in margarine, fried foods, and processed foods. Trans fats are the ones that cause high cholesterol and very unhealthy for the body. Fats are found in almost all types of foods, from butter and oils to dairy products, meats and processed foods. Cooking methods can add significant amounts of fat as well. For example, a fried chicken cutlet may contain more fat than a trimmed, lean portion of grilled steak. It’s also important to be mindful of portion sizes. The rule is natural foods contain good fats and processed foods are likely to contain bad fats. It is also recommended that you supplement with Omega 3 as we don’t tend to get enough in our normal diet. The body needs essential fats to function and these must be provided from our food. Foods high in “good” fats are fish, nuts, seeds and olives. But don’t go overboard on these foods eat only a handful of nuts a day and fish no more then 4 or 5 times a week. From research it has been found that your diet should have up to 30% of energy provided by fats to promote weight loss. So the best way is to include 20% of essential fats into your diet which will slow the rate food is converted to glucose, thus reducing fat storage. Olive Oil is a healthy oil only when used cold. It has a low smoke point so that when it is heated it turns into a trans fat, the worst type of fat. For cooking use alternatives such as rice bran oil or coconut oil.
Posted on: Wed, 14 Aug 2013 04:02:23 +0000
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