in fat.We have been taught that low fat diets are key to reducing cholesterol levels,
loosing weight, and preventing diseases. This is all true, and wanting to lower
your fat intake is never a bad idea. However, there is a myth
that all fats are equally bad for you, and that's not true. New studies have
proven that it is actually more important to pay attention to the "types" of fat
you eat and cook with instead of the "amount" you consume. There are two basic
categories to be mindful of, "good fats" and "bad fats."
Good fats such as Omega-3's, monounsaturated fats, and
polyunsaturated fats are essential to your physical health as well as your
emotional well being. They play a huge role in helping you manage your moods,
stay on top of your mental game, fight fatigue, and even control your weight.
These fats are also good for your heart, your cholesterol, and your overall
health. You will find many of these type of fats in liquid form i.e., olive
oil,(by the way, I use this as a substituse for butter in my cupcake
batter for my recipes,) safflower oil, canola oil, sunflower oil,
sesame oil, etc. You can also find them in foods like nuts, peanut butter,
tofu, and almond milk to name a few. Omega-3 fatty acids are highly
concentrated in the brain. Research indicates that they play a vital role in
cognitive function (memory, problem-solving abilities, etc.) as well as
Bad fats such as saturated fats and trans fats are guilty of weight gain
and clogged arteries. They will increase your risk of disease and elevate
your level of cholesterol. Appearance-wise, saturated fats and trans fats
tend to be solid at room temperature like shortening, lard,
and coconut oil. Red meats and full fat dairy products are sources
of food loaded with saturated fats. Poultry and fish also contain
saturated fat, but less than red meat. Trans fats are often found in packaged
snack foods, fast food, commercially baked goods, and fried foods because of the
type of oil that is used. This is when cutting back on the amount of "bad fats"
that your body consumes isn't such a bad idea. By doing so, you will definitely
notice a huge difference in how you feel.
If you are concerned about your weight or heart health, try replacing saturated
fats and trans fats with good fats. This might mean replacing some of the meat
you eat with beans and legumes, or using olive oil rather than butter. Check
food labels for trans fats, and avoid fast food whenever possible. Limit your
intake of saturated fats by cutting back on red meat and full-fat dairy foods.
Try replacing red meat with beans, nuts, poultry, and fish whenever possible.
As far as whole milk and other full-fat dairy foods, transition yourself into
buying lower fat versions. These new choices will make a world of a
The answer isn’t cutting out the fat—it’s learning to make healthy choices
and to replace bad fats with good ones that promote health and well-being.
Good luck and live healthy!