the whole nut

choosing the right fats

June 30th, 2009

Lately I’ve had people come up to me and question the role of fat in various packaged goods–the most recent being cereal. It’s a little confusing when the aisles at any given grocery store shout “FAT FREE!” and “25% LESS FAT!” What does that even mean–how does that happen? Well, for starters, if a processed or packaged food has no fat, it probably means they’ve made up for it in the sugar department. You’ve gotta get your taste somewhere. But this is silly–we’ve been taught to be scared of fat and to treat it as a four-letter word. Why is that? Aren’t we missing something?

The truth is: our bodies need fat. Fats aid our bodies in absorbing vitamins like A, D, and K, help maintain cell structure (including brain cells), and are essential for strong bones. Too little fat in one’s diet can also contribute to weight gain (believe it or not) and can lead to intense cravings. However, in excess, fats can also lead to weight gain, heart disease and cancer. The tricky part is that fats are not created equal. Therefore, it’s important to understand what constitutes good fat, and which fats should be avoided.

Here’s a quick breakdown of the GOOD fats:

Monounsaturated Fat

Known as the best fat, it helps to lower the bad cholesterol (LDL) while increasing the good cholesterol (HDL). This can be found in nuts (like almonds and walnuts) as well as avocado, olives, flax seeds, and olive oil. These oils are best for cooking. This is why Mediterranean foods have been hailed as some of the most heart-healthy cuisine around.

Polyunsaturated Fat

Polyunsaturated fat also helps to reduce the bad cholesterol (LDL), but unlike monounsaturated fats, it does not raise the levels of good (HDL). Therefore, it should be used a little less. Look for seafoods like salmon, mackerel and fish oils that double as great sources for Omega 3 fatty acids, which our bodies need but cannot make. Fatty acids promote healthy skin and the development of our cells. Flax, hemp and sunflower oils are also a good source polyunsaturated fat.

Now that we’ve got the good ones covered, below are the BAD fats, which should be used sparingly:

Saturated Fat

Saturated fat raises the bad cholesterol (LDL), which increases your risk of heart disease. You’ll find this primarily in animal products like meat, dairy, and eggs–especially red meat.  Saturated fat can also lead to colon and prostate cancer. And if you’re looking to reduce your red meat intake but need the protein, try bean or legumes. Both are great sources of protein and naturally low in fat.

Trans Fat

And finally, trans fat; an artificial fat, created through a process in which liquid oils are “hydrogenated” so that the fats can withstand processing and provide a longer shelf life. Stay away from this one, which will wreak havoc on your body over time, due to its chemical makeup. Trans fats hide in a variety of places, including: baked goods, crackers, popcorn, margarine, and many packaged snacks.  Be on the lookout for “partially hydrogenated” oils listed in the ingredients.

Those are the facts.  See? Not all fat is all bad. But how much GOOD fat should we keep in our diets?

While we do need fat in our daily meals, keep in mind fat is high in calories! It’s recommended that fat make up no more than 30% of our total daily calories. That means if you’re eating around 1600 calories a day, you should make sure to cap your fat intake at 50g. Saturated fat should make up a third of that, so around 17g (or less).

So if you’re nervous, I understand. Baby steps. What about almonds? A small handful of raw or plain almonds will give you anywhere between 12-16 grams of monounsaturated fat, and only 1.5 grams of saturated fat. Sprinkle some chopped up almonds on your salad or mix it in with a quinoa dish. Put them on your morning oatmeal or have as an afternoon snack. You really can’t go wrong.

The bottom line is: know where you’re getting the fat in your diet, and make sure you’re getting the right amount. Like all foods, when you know what the source of your nutrition is, you’ll find it a lot easier to eat whole and healthy meals.

Filed under: Healthy Tips

Tags: bad fat, balanced meals, fat, good fat, health, monounsaturated fat, nutrition, saturated fat, trans fat