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Saturated vs Unsaturated Fats Bite Scized
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Get the skinny on fats. (Hint: they're not all bad.) • Related Videos: • The Dirty Dozen | HealthiNation • • The Dirty Dozen | HealthiNation • High-Protein Vegetarian Foods | HealthiNation • • High-Protein Vegetarian Foods | Healt... • Let's talk about the essentials. When a food is essential it means we need it to live. It may surprise you, but certain kinds of fats are essential. However, all fats are not the same. • Steak has fat. Ice cream has fat. The types of fat found in these foods are bad-for-you fats. Yet, did you know that olives have fat? And so do salmon and walnuts? Those are a different kind of good-for-you fats. • The type of fat you eat impacts your health. The good fats are monounsaturated and polyunsaturated fats, while the bad fats are saturated and trans fats. • One good fat, monounsaturated fat, can lower LDL (or bad cholesterol) and increase HDL (or good cholesterol). High levels of bad cholesterol (LDL) are linked to heart disease, so monounsaturated fats may help protect the heart. Some foods that contain these heart-healthy fats are nuts like almonds and pecans, and seeds like pumpkin and sesame. Avocados are also high in this good fat. • Another good fat is polyunsaturated fat. Omega-3 fats are a kind of polyunsaturated fat. Your body cannot make them, and has to get them from the foods you eat. These good fats can lower bad cholesterol (LDL), and thus help prevent heart disease and stroke. They may also decrease inflammation, which plays a role in many chronic conditions. You can get omega-3 fats by eating fish two or three times a week, or from liquid oils like flaxseed, canola and soybean oil. • Saturated fat is another story altogether. This is a bad fat. Our bodies make all of the saturated fat that we need, so we do not need to eat any. Saturated fats can raise bad cholesterol (LDL) levels. Foods that tend to be high in saturated fats are animal products like red meat, poultry with the skin, whole milk and butter. • What about butter versus margarine? Not so long ago, we were urged to use margarine instead of butter, because butter is loaded with saturated fat and cholesterol. However, now margarine has also gotten a bad rap. Many types of margarine (especially the hard sticks) are made with trans fats, and researchers discovered they are even worse for you than saturated fats. Trans fats will be discussed in a moment, but whenever possible, skip both butter and margarine. Use liquid vegetable oil like olive oil in cooking and at the table. If you still want something spreadable, margarine is a better choice than butter as long as you pick a soft margarine without any trans fat. • Trans fats have been in the headlines a lot. They are so bad, some cities have banned them in restaurant food. Eating even a small amount of trans fat is unhealthy. It raises bad cholesterol, lowers good cholesterol, and contributes to inflammation. Trans fats can increase your risk of heart disease, diabetes and stroke. They are man-made, and found primarily in packaged foods like baked goods and fried fast foods. You might be shocked to know that food companies, although they have to label foods that contain trans fats, are allowed to add up to one-half gram of trans fats per serving and call it zero on the label. Look for the words hydrogenated, partially hydrogenated or shortening . These are code for trans fat. Skip buying and eating those foods. • The truth is that the typical American diet has too much bad fat (saturated and trans fat), and not enough good fat (the mono- and polyunsaturated fats). Here is how you can make your diet more healthful: • Avoid trans-fat altogether and limit saturated fat. • Work to replace red meat with nuts, beans, skinless-poultry, and fish whenever possible. • Choose low-fat dairy products. • Use vegetable oils instead of butter or margarine. • At the end of the day, you want to get your calories from nutrient-rich foods with the right balance of all the essentials. • Sources: • Astrup A, Dyerberg J, Elwood P, et al. The role of reducing intakes of saturated fat in the prevention of cardiovascular disease: where does the evidence stand in 2010? Am J Clin Nutr 2011;93:684-8. • Austin GL, Ogden LG, Hill JO. Trends in carbohydrate, fat, and protein intakes and association with energy intake in normal-weight, overweight, and obese individuals: 1971-2006. Am J Clin Nutr 2011;93:836-43. • Devore EE, Stampfer MJ, Breteler MMB, et al. Dietary Fat Intake and Cognitive Decline in Women With Type 2 Diabetes. Diabetes Care 2009;32:635-40. • Houston DK, Ding J, Lee JS, et al. Dietary fat and cholesterol and risk of cardiovascular disease in older adults: The Health ABC Study. Nutrition, Metabolism and Cardiovascular Diseases 2011;21:430-7.
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