The Good, the Bad and the Ugly Fats
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PrintDid you ever go on that “Fat-free” diet? A lot of us did. Fat makes us fat, right? Not quite true. Too much of the bad fats, like saturated fat and trans fat, can cause an increase in cholesterol levels and contribute to weight gain. Increasing the amounts of good fats however, can decrease inflammation and our cholesterol levels.
So what do you need to know in the world of fats?
Fat does have a useful role to play:
n it carries flavor in food
n it provides a concentrated energy source
n it is essential for the high-energy needs and rapid growth of children
n it delivers the fat-soluble vitamins: A, D, E, and K into the blood stream
Here are some examples of the good, the bad and the ugly fats:
|
Type of Fat |
Main Source |
State at Room Temperature |
Effect on Cholesterol Levels |
|
Monounsaturated (good) |
Olives, olive oil, canola oil, peanut oil, cashews, almonds, peanuts, and most other nuts; avocados |
Liquid |
Lowers LDL raises HDL |
|
Polyunsaturated (good) |
Corn, soybean, safflower, and cottonseed oils; fish |
Liquid |
Lowers LDL raises HDL |
|
Saturated (bad) |
Whole milk, butter, cheese, and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oil |
Solid |
Raises both LDL and HDL |
|
Trans (ugly) |
Most margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercial baked goods |
Solid or semi-solid |
Raises LDL |
So what kind of fats are you getting in your diet?
