FATS

For years it was believed that dietary fats are the reason we are so fat. People have always believed that by eating fat you just become fat! Well that’s not true and you won’t become sweet by eating sugar either, fats just got a bad rap. The truth of the matter is, not all fats are created equal. Also called lipids, fats such as monounsaturated fat, polyunsaturated fat, and saturated fat are a major source of energy and also aid your body in absorbing vitamins. Fats are important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and provide approximately nine calories per gram.

Healthy fats
When choosing fats, your best options are unsaturated fats; monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries.
Here are the differences as well as some food sources of these healthy fats:

• Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.
• Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
• Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils.

Harmful fats
Saturated and trans fats are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol.
Here are how these fats differ and what their common food sources are:

• Saturated fat. Usually solid or waxy at room temperature, saturated fat is most often found in animal products — such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include coconut, palm and other tropical oils.
• Trans fat. Also referred to as trans-fatty acids, trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Hydrogenated fat is a common ingredient in commercial baked goods — such as crackers, cookies and cakes — and in fried foods, such as doughnuts and french fries. Shortenings and some margarines also are high in trans fat. Food manufacturers are required to list trans fat content on nutrition labels. Amounts less than 0.5 grams per serving are listed as 0 grams trans fat on the food label.

 

*IMPORTANT*
How fats help us lose fat! Dietary fats play a key role toward achieving our fitness goals in two ways.