Fats: The Good, the Bad, and the Ugly

Contrary to what you may think, eating fat doesn’t make you fat! Fat is needed in the body, it provides energy, slows down carbohydrate absorption, and is important for hormone production.  The good fats, (Omega 3’s and Omega 6’s) are known as essential fatty acids because the body cannot make them and they can only be obtained from food sources.

 Sources of good fats to include in your diet are nuts: almonds, walnuts, and pecans. Other good sources of fat are peanut butter, almond butter, avocado, flax seeds, sesame seeds, and sunflower seeds. Virgin olive oil and canola oil are ideal for cooking. Salmon is also rich in Omega 3’s. Omega 3’s have a whole host of benefits, including reducing inflammation in the body, and promoting good heart health, so incorporate this into your weekly menu 2 times per week.

 Limit the bad fats such as palm and fatty animal products like butter. These are mostly saturated and should comprise less than 10% of your diet. And finally, avoid as much as possible, the ugly fats -those made with hydrogenated oils or vegetable oil shortening.  Manufacturers use hydrogenation to preserve the shelf life of a product. Hydrogenation, otherwise known as trans fats, have been linked to degenerative diseases and cancer. Often you will find them in potato chips, cookies, margarine, and other packaged foods. Start reading labels and learn to make smarter choices.

Remember, fat is good for you, just choose the right ones to include in your diet.