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Fat is the enemy – this is the philosophy of numerous Americans who are attempting to lose excess weight. While lots of proven health problems can be tied to carrying unwanted weight, not every fat is bad, experts say. In fact fat is recognized as an important nutrient, plus some “good” kinds of fat actually deliver an array of health benefits – including aiding in weight loss. Want a fat free snack that everybody loves? Prepare popcorn in a hot air popcorn popper. It’s faster too.
“Fat is essential for many vital functions,” says Susan Berkow, PhD, a spokesman with the Institute of Food Technologists and an adjunct professor at George Mason University. “Fat helps with maintaining proper function of the nervous system, keeping our internal organs insulated, nourishing hair and nails, and providing the building blocks for a lot of hormones. It is a good supply of energy, among other functions.”
Using the holidays approaching, many people will struggle to sort food facts from fiction as they try to control the quantity of fat in their diet. Berkow offers some understanding of how you can separate fat from fiction this holidays:
Understand the distinct types of fats
Right now you’ve probably heard about trans fat, unsaturated fat and saturated fat. But do you know those you should avoid and those are OK in moderation? “Up to 30 percent of our daily calories should originate from fat, with unsaturated fats making up nearly all that percentage,” Berkow says. Unsaturated fats are the “good” fats, and you will locate them in plant-based oils for example olive or canola oil, salmon, tuna and several nuts for example almonds and walnuts.
Saturated fats will also be an all natural fat, but could cause health problems otherwise eaten moderately. You’ll find saturated fats mostly in animal products, such as cheese and meat, however , many plant oils, like coconut and palm, also contain saturated fats. Holiday foods, which are often packed with butter, can be very high in saturated fats.
Trans fat is most often found in processed foods. Manufacturers produce it and place it in foods to provide long life expectancy and good flavor. Unless a label states “no trans fats” anticipate finding them in processed foods like baked goods and crackers. Many state and local governments have laws requiring restaurants to get rid of trans fat from menu items. Trans fat continues to be linked to elevated LDL (bad) cholesterol that can result in cardiac problems.
‘Good’ vs. ‘bad’ fats
The right kinds of fats, eaten moderately, provide a quantity of many benefits, and may even contribute to weight control by helping you feel full longer. Fat digests more slowly kinds of food and are satisfying, adding texture, taste and mouth feel. So eating a modest part of saturated fat at a meal will help you feel full, and avoid unhealthy snacking, before next meal.
Generally, people should look for causes of unsaturated fat that provide other nutritional benefits as such as the ones that contain omega-3 or omega-6 fattty acids. Minimize your consumption of fatty foods and avoid trans fats whenever possible.
Federal dietary guidelines propose about 65 grams of fat per day inside a 2,000 calorie-per-day diet. If your food label says 20 percent daily value for fat, this means you will consume about 13 grams of fat in one serving. Search for foods that constitute no more than 5 to fifteen percent of the daily recommended fat intake. Should you choose indulge in a higher fat food at one meal, balance it with lower fat choices during the day.
