The common buzzwords that we see in magazines, TV cooking shows, and in the media are “Good Fats” and “Bad Fats”. But what are they ? And, why is one type good and the other bad?
Our bodies create some important substances out of fats and also use fat to store and transport various vitamins around our bodies. Fats also help with sugar and insulin metabolism and can therefore contribute towards goals of long-term weight loss and weight maintenance. So fat is an essential part of a healthy diet. And fat makes food taste better. However, not all fats are created equal - there are good fats and there are also bad fats.
The problem is that fat contains more than twice the calories of an equal amount of carbohydrates or protein. A diet with too much fat (and/or sugar) can cause weight gain, leading to obesity and a range of serious health issues. A diet low in fat (and sugar) can help you lose weight and maintain a healthy weight.
Too much fat (particularly saturated fat and trans fat) in our diet has been linked to a range of diseases, including heart disease and some cancers. Store shelves are now lined with virtually fat-free potato chips, luncheon meats, and cookies, all concocted so people can literally have their cake and eat it too. However, beware – a product that claims to be low in fat may still be high in sugar.
Being “fat-healthy” isn’t just about avoiding the saturated fats found in meat. It’s about making sure you’re eating a good balance of the right kinds of fats.
Good Fats are the naturally-occurring, traditional fats that haven’t been damaged by high heat, refining, processing or other man-made tampering, such as “partial hydrogenation”. The best of these kinds of fats are found in fish, nuts, avocados, seeds, and even fresh creamery butter. The “Good” fats include monounsaturated fats and polyunsaturated fats:
- Monounsaturated fats are found in olive oil, canola oil, peanuts and other nuts, peanut butter, and avocados. Monounsaturated fats lower total cholesterol and lower “bad” LDL cholesterol levels in our bodies. LDL cholesterol accumulates in and clogs artery walls. Monounsaturated fats also help to maintain levels of “good” HDL cholesterol, which carries cholesterol away from artery walls and delivers it to the liver for disposal.
- Omega-3 fatty acids are polyunsaturated fats found in coldwater fish, canola oil, flaxseeds, walnuts, almonds, and macadamia nuts. Recent studies have shown that populations that eat more omega-3s, such as Eskimos (whose diets are heavy on fish), have fewer serious health problems such as heart disease and diabetes. There is evidence that omega-3 oils help prevent or treat depression, arthritis, asthma, colitis, and cardiovascular disease.
Two fats are considered “bad”: Trans Fat and Saturated Fat:
- Saturated Fats occur naturally in nearly all fatty foods, but mostly in fatty red meats, full-fat dairy products, butter, and tropical oils such as palm oil and coconut. Saturated fat is also in many of western society’s most popular foods, including pizza, hamburgers, tacos, ice cream, lasagna, and cheese.
- Trans Fats are the worst type of “bad” fat, and are man-made fats. Most trans fat is created when manufacturers turn liquid oils into more solid fats like shortening and margarine. Trans fats are found in many packaged foods, including margarine, cookies, cakes, cake icings, doughnuts, and potato chips. Trans fats are worse than saturated fats. They are bad for our blood vessels, nervous systems, “bad” LDL cholesterol levels, and waistline.
Only 2% of our calories come from trans fat, while 13% (6 times as much) comes from saturated fat.
In addition to eating less fat, we also need to balance the types of fats that we consume in our diet. For example, Japanese, European, and Mediterranean diets typically have two-to-one ratios of omega-6 to omega-3 fatty acids, and people in these countries generally live longer and have a much lower incidence of heart disease.
Scientists have found that a diet that is relatively high in omega-3 fatty acids can help prevent obesity and a range of health issues and complications including heart disease, diabetes, autoimmune diseases, and even ease arthritis pain. To achieve these health benefits, people need to consume about 1.5 grams of omega-3 fats a week.
A six-ounce serving of most fish, including cod, salmon, rainbow trout, flounder, tuna, clams, catfish, haddock, perch, and halibut, has between 0.2 and 0.9 grams of omega-3 fats. Tinned sardines are particularly high in Omega-3 fats.
People who have diets that are low in omega-3s and high in omega-6 (another fatty acid) - that is, the typical “Western” / “fast food” diet - have higher rates of heart disease. It’s not so much that omega-6 fats are so bad for us, but rather that many people are eating far too much of them.
Cutting down on foods that are rich in omega-6s means avoiding foods fried in vegetable oils such as corn and safflower, and eliminating processed foods, many of which contain omega-6s. Other sources of omega-6 fatty acids include meats, seeds, nuts, and grains. At the same time, boost the amount of omega-3s in your diet by eating more cold-water marine fish, such as salmon and mackerel, as well as green leafy vegetables. And, if you do need to use oil in your cooking, then use canola oil instead of vegetable oil.
