Know The Difference Between Good Fats and Bad Fats
The word ‘Fat’ often gets a bad rap. We typically equate the fat portion of our food’s nutrition label with being unhealthy. While this is the case in some instances, there are fats that are actually good for you.
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It’s important to be able to distinguish the good fats versus the bad fats. And I am here to help.
Good Fats
Also known as unsaturated fats (poly saturated and mono saturated), these fats can help you lower cholesterol, reduce your risk of heart disease, give you more energy, keep your skin soft and ensure optimal brain function.
Would you also believe that good fats can help you lose weight? Yup, it’s true. Fat is filling, so if you eat good fats it’s a great way to feel full and eliminate cravings for bad fats. And if you get your good fat from Omega-3s, they can actually help your body burn the fat in your body and turn “off” the genes that store fat. Omega-3s also support thyroid function, which regulates your body’s fat.
Examples of good fats:
- Fatty fish – salmon, mackerel, herring, lake trout, sardines and albacore tuna
- Flaxseed
- Walnuts
- Olives
- Avocados
- Hazelnuts
- Cashews
- Cooking oil – coconut, avocado, olive
- Nut butters
OK Fats
Saturated fats are fats that can be bad for you if you eat too much or eat the wrong kind.
Saturated fats are:
- Animal fats
- Eggs
- Dairy
When eating these saturated fats, choose the grass-fed animal meat, and the organic, cage-free eggs. Saturated fats can kill pathogens and prevent infections, strengthening your immune system.
Bad Fats
Let’s face it, fat tastes good. That’s why it’s in lots of our food…especially the unhealthy food.
Now the really bad fats are known as Trans Fats and they are not found in nature. These consist of:
- Baked goods
- Crackers
- Fried food
- Processed food
- Soy
- Refined cooking oils – canola or rapeseed oil, soybean oil, canola oil, corn oil, sunflower oil, safflower oil, and peanut oil.
Still concerned about fat and losing weight? Well, those fad low-fat diets are not the way to go if you want to lose weight. Studies have shown that a high-fat, low carb diet is just as effective, if not better, than a low-fat, high carb diet. If you want to shed some pounds, you’re better off cutting carbs from your diet than fat. By limiting your carb intake, you can reduce inflammation and support your immune system.
What do you think? Do you get enough good fats in your diet? Or do you still stand by a low-fat diet?
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