We’ve all heard that a low-fat diet is good for us. That’s old news. The real news is that total fat intake doesn’t correlate to heart disease and cancer (and all the other bad guys). Rather, what matters is trans fats and saturated fats. Simply avoiding those is one of the best things you can do for yourself.
As a matter of fact, mono unsaturated and polyunsaturated fats are good for you, and you need some these your diet. The brain and nervous system requires a certain amount of these fats to function properly. These fats also reduce LDL (low density lipoproteins) and increase HDL (high density lipoproteins). Moderate quantities of these ‘good fats’ are not dangerous the way they were believed to be in the past.
Where do the good and bad fats come from? For a rule-of-thumb, remember that unheated plant fats (such as naturally-derived vegetable oils) are good for you, animal fats and heated plant fats are bad for you. There are some exceptions to this, but as a basic guideline it will serve you well.
Use soft, spreadable margarine made from monounsaturated or polyunsaturated sources rather than butter, for instance. If you’re cooking in or with oils, try to keep the heat low or use oils sparingly. For salad dressings or other uncooked dressings and sauces, just use a good quality vegetable oil and you will be fine (just choose one that isn’t partially saturated – the label should tell you). Pop your popcorn in an air popper. Stay off the snacks that are cooked in fats, such as potato chips. Keep your dairy intake (including things like the cheese on pizza) low.
Some people will be inclined to try to count grams of fat in everything. While this doesn’t hurt, it misses an important point: each of us is a little different. Since my caloric needs and body chemistry is different from each of you, the actual number of grams of fat I need will be different, too. I’ll be covering this more in a future issue, but for now remember that it’s the relative amounts, the proportions, that matter. Don’t worry about every gram, instead focus on where your foods are coming from and aim for the healthier sources.
Keep it simple and you are more likely to use it. As in all things, moderation is the most useful basic principle.
Resources:
- Fats and Cholesterol – The Good, The Bad, and The Healthy Diet
- Cholesterol and saturated fat
- Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
- Know Your Fats
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Healthy thoughts,
Jeff
