Good Fats, Bad Fats

To speak in general terms only, monounsaturated and polyunsaturated fats are the "good fats" and saturated and trans fats are the "bad fats". However we should be eating at least 20-30 percent our calories from fat in our daily diet. Our bodies need fat, we just need to pay attention to how much and what types of fat we are consuming.

Saturated fats when eaten in excess can cause a rise in our LDL Cholesterol (the bad Cholesterol) and of course weight gain, as will trans fat. However, saturated fat is better than trans fat. Saturated fat comes from mostly from animal products but it is widely accepted that meals that have below 10% of calories coming from saturated fat is OK. Saturated fat is found in meat, dairy, eggs and seafood; all good sources of protein! So you don't have to cut it completely out of your diet, you just have to watch how much of it you consume.

Trans fat on the other hand should be avoided at all costs! It comes from hydrogenated oils. They were developed to give food products a longer shelf life and hold up better during production. Trans fats can often be found in packaged foods (especially baked goods), fast food restaurants, regular restaurants, vegetable shortening, and many other sources. Check nutrition labels and also look at the ingredients for partially hydrogenated oils when checking for trans fat.

Monounsaturated fats (MUFAs) actually lower total cholesterol and LDL cholesterol. It will also increase HDL cholesterol, which is the good cholesterol. Sources include: nuts, avocado, canola oil, grape seed oil, peanut oil, flax seed oil, cereal, oatmeal, whole grain wheat, popcorn, olive oil, ect. MUFAs have been shown to aid in weight loss, especially in body fat. However, bear in mind that all fats contain about twice the calories of both protein and carbs. It is important not to eat over 30 percent of your calories from fat if you are trying to lose or maintain your weight.

Polyunsaturated fats also have been shown to lower total cholesterol and LDL Cholesterol. Omega 3 fatty acids belong to this group. You can find these types of fats in fish, and most other seafood, sunflower oil, corn, soy, and nuts.

In summary, we need fats! But eating the right kinds in the right amounts is key. As you can see, some fats can actually aid in weight loss.