There is a misconception that if we eliminate all fats from our diet then there would never be any weight problems. Is this true? Unfortunately, the elimination of fat from our diet is not that simple. In fact, we cannot live without fats because our body requires them.
A healthy diet includes fats and they are beneficial for delivering fat soluble vitamins, keeping our skin soft, and providing the fuel necessary for energy.
It is true that there are bad fats and good fats. However, there is also a lot of confusion about good fats vs bad fats. Should people avoid trans fats that are responsible for clogging arteries? Should they eat heart healthy omega-3 fatty acids? How much fat should a person eat? These are all important questions that need to be answered.
The United States Department of Agriculture produced a dietary guideline with a recommendation that an adult should get between 20% and 35% of their daily calories from fats. They noted that each adult should at least obtain 10% of their daily calories from fat.
The issue, however, for many is that a typical American diet has fat levels that are 35% to 40% of the daily calorie requirement. Fat enhanced food items taste great, they make us feel full, and they are satisfying.
Typically, there are 2 types of fat. There is unsaturated fat and saturated fat. Within each of these 2 fat groups there are also other types of fat sub-groups. This is why the never ending debate of good fats vs bad fats rages on. Let's begin our discussion with unsaturated fats, the good guys. Unsaturated fats include monounsaturated fats and polyunsaturated fatty acids. Both of these beneficial types of fat will help to reduce a person's risk of heart disease or lower their cholesterol levels.
Polyunsaturated fats are evident in the majority of vegetable oils. When you substitute a polyunsaturated fat for a saturated fat you will lower both your triglyceride and blood cholesterol levels.
One popular type of polyunsaturated fat is omega-3 fatty acids. You can find omega-3 fatty acids in a variety of fatty fish such as mackerel, catfish, trout, and salmon as well as walnuts and flax seed. In fact, it is recommended that you consume two servings of healthy fatty fish each week.
A substitute for unhealthy trans or saturated fats is vegetables. They are not as effective as fatty fish but they are preferable to unhealthy fats. Other good guy fats include monounsaturated fats. These type of fats will help to reduce any risk of heart disease.
Studies have shown that people in Mediterranean countries have a lower risk of heart disease because of monounsaturated fats that are primarily found in olive oil.
The bad guys, saturated fats and trans fats, are found in high-fat dairy, eggs, meat, and poultry. They are also found in palm and coconut oils. The American Heart Association recommends that you limit your intake of saturated fats to less than 10% of your total calories.
The best way to choose which type of fat you are consuming is to become a label reader. On a food label you will be able to find important nutrition facts about fats so that you can make a better healthy choice.