Now that the world has moved on from the primitive way of thinking that all fat is bad and that fat makes you fat it’s time to learn which fats are good for you health, which fats you need to avoid like the plague and which fats can actually help you to lose weight! Read on to find out exactly which is which and in what foods you can find them….
First of all fats are very important for your body to run at optimum levels, they help maintain healthy hair, skin, brain function, promoting healthy cell function and provide the body with energy. Anyone who has been on a n extremely restricted fat diet for a long time will probably not lose much weight and actually feel quite unhealthy.
If you ask somebody to name a bad fat they general respond with saturated and although that is generally true and people who consume diets higher in saturated fat have higher cholesterol levels and suffer more from cardiovascular disease and strokes that is not true for all saturated fats.
A group saturated fats called medium chain triglycerides (MCT’s) found in coconut nut oil and palm oil behave differently in the body, rather than stored as fat in the body they converted directly to energy and what’s more they are more stable when cooking at high temperatures and do not degenerate to trans-fats.
Eating trans-fats is linked to high cholesterol levels, coronary heart disease and strokes. Food companies love to use trans-fats in their foods as they are cheap and prolong shelf life, so always check the label and avoid ready made foods.
Back to saturated fats, to avoid the worst of these avoid dairy products and animal fats such as from processed meats. The myth about eggs has been proven wrong and studies show that eggs do not raise bad cholesterol levels, so do not unnecessarily restrict this good source of protein from your diet.
Now let’s talk about unsaturated fat. There are two types polyunsaturated and mono unsaturated, polyunsaturated fats can be found mostly in nuts, seeds, fish, fish oil and leafy greens. These fats have also been shown protect against insulin resistance which is great for preventing diabetes, the one bad thing is that they have been linked to certain types of cancers of the quicker spread of these cancers but this is only in a diet that is incredibly high in this type of fat.
Mono unsaturated fats have been shown to lower bad cholesterol levels and can be found in extra virgin olive oil, nuts, avocados, cereal and oatmeal.
To sum up not all fats are created equal and it’s not as easy a excluding one type of fat or another from your diet, instead concentrate on healthier foods overall and you will be fine. Avoid processed meats, always cut all visible fat from your meat and eat more white meat than red. For medium temperature cooking use extra virgin olive oil and for high temperature cooking stick to extra virgin coconut oil, flaxseed oil is best for cold use but never ever heat this oil up. Eat plenty of fish and maybe think about supplementing omega 3 fish oil, avoid butter lard, baked goods and ready meals. Do all of this and you’ll be fit and healthy and you should live a long and fruit full life!