Why
do we go around it, trim it, substitute it, as if it is the cause of all our
problems.
The
truth is FATS are good, it is a necessary part of a healthy balanced diet. FAT is one of three macro-nutrients,
Carbohydrates and Protein being the other two, it is a energy source used to
fuel our brains, regulate body temperature, provide cushion for our major organ,
maintain healthy cell membranes aid in the absorption of fat soluble vitamins
such as vitamin A, D, E and K. FAT is
also needed to absorb carotenoids the antioxidants found in colorful foods that
may be beneficial in the fight against cancer and heart disease.
So
why do we dread those 3 little words, when the truth is we consume more sugar
than we do fat and more people crave sugar than they do fat. With the low-fat craze of the past we were
conditioned to believe fat was the reason behind the rapid increase in weight for
many Americans. We were so confident that fat was the enemy that we removed it
from foods and replaced it with (drum roll) "sugar"! Sugar in the form or potato starch, corn
starch and tapioca to name a few.
FATS by far yield the highest percentage
of calories per gram when compared to the other macro-nutrients therefore, overindulgence of fats and fatty foods can lead to
weight gain and other issues such as high cholesterol, heart disease and atherosclerosis.
Still, fat is not the blame for the weight issues we face as Americans. To summarize the blame lies in inactivity,
conveniently fast foods, processed foods, artificial fats (trans fat produced
by hydrogenated oils) and overeating.
Choose
and Eat Healthy FATS
It
is recommended that 25-35% of your diet consist of fat energy, less if you are overweight,
obese, have heart disease or a condition that requires a low fat diet. Of this 25-35% saturated fat should constitute
less than 7-10% of your daily fat intake. Saturated fats are that fats which
increase your risk factors for high cholesterol and heart disease. These fats are found more in meats and animal
by-products such as dairy, butter and cheese.
When
it comes to fat you want to eat more foods containing mono and poly unsaturated
fatty acids and foods with a good amount of omega 3 fatty acids.
Foods
with healthy FATS are: nuts, nut butters, seeds, avocados, cold water fish such as salmon,
trout, mackerel, tuna other fish like sardines, herring , halibut, cod , liquid oils
such as olive oil, canola, sesame seed, flax seed and peanut oil.
Consuming
foods high in unsaturated fats and minimizing saturated fats in your diet will
protect your heart, decreases instances of high cholesterol and atherosclerosis. The next time you reach for a low fat product, read the label, identify the fat content as well as the ingredients in the product. Calories matter, therefore, calories in low fat foods should not equal the calories of that food in its natural state.
