Fats and Misconceptions

In the past all fats were considered unhealthy, and were thought to be responsible for all manners of diseases and illnesses especially cardiovascular diseases. However, over the years, research has thrown new light on the subject. Fats can be divided into two categories. There are good fats and bad fats.

The Good Fats: (Unsaturated Fats)

The unsaturated fats are the kind that actually help fight diseases that can be caused by over-consumption of fats. These are divided into mono unsaturated fats and the poly unsaturated fats. Both types are found to have very positive effects on the cholesterol levels in the body.

The mono unsaturated fats help lower the bad cholesterol (also known as LDL) while boosting the good cholesterol (also called HDL).

Polyunsaturated fats are also thought to help lower the bad cholesterol. However, monounsaturated fats tend to be favored over polyunsaturated fats because some researches suggest that polyunsaturated fats are less stable, and can reduce levels of good cholesterol as well as bad.

Poly unsaturated fats are often a good source of essential omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, some vegetable oils and flaxseed oils. Essential fatty acids cannot be manufactured by our bodies, thus eating these foods is the only way to get them. Essential fatty acids are believed to lower blood pressure, fight bad cholesterol (LDL), fight inflammations and protect the brain as well as the nervous system.

Most cooking oils are primarily made up of unsaturated fats. Each type of cooking oil varies in its ratio of mono unsaturated to poly unsaturated fats. Two oils that stand out for their high levels of monounsaturated fats are canola oil and olive oil.

The Bad :( Saturated Fats)

The bad fats are usually derived from meat and dairy products. These fats are solid at room temperature. Saturated fats not only clog the arteries, they also directly raise total and bad cholesterol (LDL) levels. These should be avoided whenever possible.

However, some saturated fats may not be that bad at all. Some research suggest that coconut oil and palm oil may actually be beneficial because their particular fatty-acid make-up means they are metabolized differently in the body. Thus it could be that plant-based saturated fats may be beneficial to the human body.

Trans Fats: (hydrogenated fats)

Trans Fats, also known as hydrogenated fats, are created during a process called hydrogenation, where liquid vegetable oils are converted into solid fats. Trans fats are thought to be the worse type of fats. Compared to the saturated fats, they not only raise total and bad cholesterol (LDL), they also lower the good cholesterol (HDL)

Once described as hidden fats, trans fats lurk in all kinds of processed and packaged foods.

Fat is a source of energy. It allows the proper functioning of cells and the nervous system. Fat is required for the proper absorption of certain vitamins. It also helps maintain healthy hair and skin, and insulates the body from the cold. Nonetheless, fat intake should be limited to no more than 30 percent of daily calories. Anything lower than 20 percent, however, is unhealthy. Most of that fat should be unsaturated. Using liquid oils over solid fats in cooking, choosing low-fat dairy products, and lean cuts of meat and poultry would help in preventing excess-consumption of bad fats. Foods like fish (including fatty fish such as salmon) should be eaten at least twice a week, and processed food and fast foods should be kept to an absolute minimum.