Fat: The Good, the Bad, and the Ugly
Most everyone I know is fighting the “battle of the bulge”. Our distaste for body fat has caused us to view all digestible fats in a bad light. Some diet plans have you drastically restricting fat grams without any regard as to the particular fat. My concern is that, in your effort to lose weight, you’ll throw the baby out with the bath water (or the good fat out with the bad fat) in striving to purge fat from your menu.
There are many reasons you and I need to eat the “good” kind of fatty foods—they’re necessary for vitamin storage, cellular and nerve health, hormone production, and they provide us with an energy source which keeps us feeling full longer. So, with this in mind, let’s take a closer look at which fats are beneficial (GOOD), which are allowable in “small doses” (BAD), and which should be left alone altogether (UGLY).
Good Fat—mono-and polyunsaturated fats are typically liquid at room temperature. They include olive, canola, and coconut oils which are chock full of fatty goodness. (Coconut oil is an anomaly as it’s a solid at room temperature). The fat of cold-water fish, such as salmon are also packed with Omega 3 fatty acids—and I don’t have to tell you how much your body loves these! Avocados, nuts, nut butters, and seeds fall into the “good-for-you” fat category. Whole eggs contain more good fat than bad, so feel free to enjoy them, too; in moderation.
Bad Fat—saturated fats, on the other hand, tend to be solids at room temperature. Butter, cheese, shortening, the fat found marbled in meat and the skin of poultry all fall into the “not-so-good-for-you” category. These fats should be eaten far more sparingly.
Ugly Fat—trans fats are so harmful to your health; they have literally been banned from restaurant foods in California! Where would you find these ugly oils? On the menus at your favorite fast food joint, in bags of potato chip-like snack foods, in tubs of margarine, and at your corner donut shop.
So, if you want to protect your heart and brain health, remember there are good and bad (and ugly) fats out there…choose wisely and you will reap a lifetime plump with health!