The Good, The Bad, and the Downright Fat Free

Mom-to-be Laura…clean’ing up

If you have ever taken a trip on the Diet Bandwagon you may have come across, and even practiced, the concept of Low in Fat, High in Fiber. This, for many eons, has been believed to be the Nirvana of well-being and weight loss. It is the corner-stone of the world’s most famous diets, and is still recommended by medical professionals and health associations worldwide. This then, must be the answer right!?

Ummm…no! It seems that something got very lost in translation….

A few essential concepts are missing. What this should read is; LOW in bad, health damaging fats and HIGH in whole, non-refined carbohydrates such as fruits and vegetables (not whole wheat pasta and gazillion grain breads!). And heck..while we’re re-writing the history, let’s throw in LOTS of good healthy fats. Then let’s call it the Zaleo Mantra perhaps!

Here’s the skinny on fats:

The Kinds:

Monounsaturated fats

Liquid at room temperature and turn cloudy when kept in refrigerator.
People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease.

Polyunsaturated fats

Liquid at room temperatures as well as at cold temperatures
This fat family includes the Omega-3 group of fatty acids which your body can’t make and are found in very few foods.

Saturated fat

Usually solid at room temperature and have a high melting point
There is great debate about where saturated fats sit. For years it was believed that this fat raised LDL (the bad) cholesterol. However, recent research has shown previous studies were flawed and in fact saturated fats may actually have positive impact on the body and cholesterol levels.

Trans Fats

Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation.
Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers – and very bad for you.
Trans fat increases LDL (bad) cholesterol which increases your risk of coronary heart disease as well as lowers HDL (good) cholesterol.

The Sources:

The Good:

Plant oils like canola oil, peanut oil, and olive oil (mono)
Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds (mono)
Flax seed oils, and also foods such as walnuts, flax seeds, and fish. (poly)

The Controversial:

Animal sources including red meat and whole milk dairy products (saturated)
Other sources are tropical vegetable oils such as coconut oil, palm oil and foods made with these oils. Poultry and fish contain saturated fat, but less than red meat (saturated)

The Bad

Vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils

The Downright Ugly

WTF! Where’s the Fat? Another fantastic Daily Apple! Fear the Fat free.

So, it is both the type and quantity of fat consumed that really matters. Cutting out the evil trans fat will reduce risks of chronic disease, while other healthy fats are crucial to our well-being.

Are you ready to embrace the Zaleo Mantra?