The skinny on fats

While many believe the answer to effective weight loss is to simply cut the fat, this couldn't be further from the truth. Now don't go out and eat a stick of butter at every meal LOL. The reality is that there are many benefits to eating the RIGHT kinds of fat in a healthy diet.
Fat is a source of energy, provides the body with the ability to get nutrients from essential fatty acids such as vitamins A,S,E and K, slows digestion to aid in feeling fuller for a longer period of time, may help to produce endorphins so we feel good and let's face it, it makes food taste better. Low fat diets have also been shown to increase cravings which could lead to overeating or eating the wrong types of foods.



Beyond the dietary benefits fats also provide the body with insulation, protects and supports organs, works as a "shock absorber" for bones, aids in the function of the nervous system, helps transport nutrient throughout the body and is a component in building hormones and proper function of the immune system. Did you know that EVERY cell membrane in the body is made up in part by fat? So you see fat provides essential functions in our body as well as our diet.


GOOD FATS
Monounsaturated fat

• Olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Sesame oil
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Peanut butter

Polyunsaturated fat

• Soybean oil
• Corn oil
• Safflower oil
• Walnuts
• Sunflower, sesame, and pumpkin seeds
  Flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Soymilk
• Tofu

Good fats improve your heart, cholesterol levels and overall health.
BAD FATS
Saturated fat* (be sure to READ my comments below)

• High-fat cuts of meat (beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Butter
• Cheese
• Ice cream
• Palm and coconut oil
• Lard

Trans fat

• Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
• Packaged snack foods (crackers, microwave popcorn, chips)
• Stick margarine
• Vegetable shortening
• Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
• Candy bars

While I agree that all of the trans fats are bad and should be avoided, I take issue with many of the saturated fats listed being harmful. Throughout my journey to a healthy me I have found meats, butter, cheese and especially coconut oil to be beneficial to my diet. I do not eat them all the time but they are used in my diet. Much of the belief that Saturated fats provide little to no benefit stems from the Lipid Hypothesis and if you want to read more about it, google it.

What is pretty much accepted universally is the benefit of omega-3 fatty acids( from fish, walnuts, flaxseed, flaxseed oil, canola oil and some fruits and veggies). The benefits range from aiding in reducing the risks of heart disease and stroke, minimizing joint pain, reduction in the symptoms of hypertension, depression and attention deficit hyperactive disorder. there are even studies that suggest omega-3 oils bolster the immune system and may help prevent Alzheimer's disease. The final benefit is omega-3 helps to provide the delicate balance to offset the negative impact of omega-6 oils which are also essential but if not kept in check could lead to blood clotting which would increase the risk of heart disease and strokes. Most research indicates the proper balance is a ratio of 4:1 omega-3 to omega-6 oils.

Okay to recap, eat the good fats stay away from the bad (namely trans fat IMO) and keep a good ratio of omega-3 to omega-6 oils daily and you should be on your way to a healthier you.