the skinny on fats pt 2

Certain fats are necessary for vital activities such as brain function, cell structure, joint integrity, reproductive health and the list goes on. Most people are most interested to know that fats are a key to healthy skin and hair. So, what I am telling you is that if you want your skin to get dull and flaky and your hair to fall out, you should go on a diet that seriously restricts fats.

For the sake of simplicity, this is what you should know:

Best

Fish, Olive Oil, Peanut Oil, Canola Oil, Fish Oils, Flaxseeds, Avocado, and Nuts (peanuts, almonds, walnuts, etc)

These are: Monounsaturated Fats (MFA's, best) known as Omega-3's (fish & nuts) and Omega-6's (nuts)

What they do: improve brain function and reduce blood pressure by increasing HDL (good cholesterol) and lowering LDL (bad cholesterol)

Okay

Vegetable oils such as corn oil, safflower oil, and sesame oil

These are: Polyunsaturated Fats (PUFA's), which are a bit different structurally that MFS's

What they do: decrease HDL (good cholesterol) and decrease LDL (bad cholesterol)

Most Americans get more than enough PUFA's, and an overabundance can be dangerous. We should be aware that overheating these oils can actually cause them to have unhealthy properties.

If we must (...and I must)

Animal fats, such as those in meats and dairy, and some tropical plant oils such as coconut, cocoa, and palm oil

These are: Saturated Fats, which are solid at room temperature

What they do: Increase HDL "bad" cholesterol and LDL "good" cholesterol

Try to: Choose lean meats, such as lean cuts of beef or chicken, and low-fat dairy products. Eat full fat as a treat!

Yuk

Hydrogenated Oils, Partially Hydrogenated Oils, Vegetable Oils solid at room temperature - found in many peanut butters, butter spreads, and processed foods

These are: Trans Fats

What they do: This is a man-made product that decreases HDL "good" cholesterol and increases LDL "bad" cholesterol.

Try to: Read labels! If it says "Hydrogenated Oil" or "Partially Hydrogenated Oil" it has Trans Fats (even if it advertises Zero trans fat on the label). Limit these items as much as possible.

the skinny on fats

Fat is an incredibly important part of a balanced eating plan, yet it gets a totally bad rep.

About 1/3 of your total calories should come from fat calories. But don't dip a spoon into your butter container quite yet- this does not mean that 1/3 of what you eat should be fat! Fats are incredibly energy-rich, providing more calories per serving amount than carbohydrates or proteins. So, a relatively small amount can meet your needs.

Fats help us to feel full longer after a meal. The body's ability to easily store fats was very important for the survival of our ancestors, which may be a reason why we are so drawn to eat them. Thank you fat cells, for being so opportunistic and stowing away in new, mysterious places at any chance.

The type of fats you eat is what's important. Next post: choose the right fats!