This is the oldest question asked in the fitness industry. Is fat a friend or a foe?
Well not all fats are created equal. There are fats that kill and fats that heal. Some fats should be avoided like the plaque while others are necessary if you want to have great looking skin and hair, slow down the aging process, and achieve your optimum health and body.
Fat is a very important part of a healthy diet. After all without it you would not be able to process important fat-soluble vitamins such as A, D, E, and K. These vitamins are essential for keeping your eyes, bones, brain, hair, nails and skin healthy. The human body also uses fat for energy and to create healthy cells. Without enough fat in your diet, you will not look or feel your best. If you have ever been on a diet that consists of less then 10% fat of the over all calorie intake for a long period of time, you have probably noticed some of the very negative effects on your body such as hair and finger nails losing their shine, your skin losing it’s glow and becoming ashy looking, etc. However, since not all fats are equal, you must also make the right fat choices.
Foods contain four different types of fats which are known as: saturated, monounsaturated, polyunsaturated and hydrogenated (Also known as transfats). A lot of foods that are high in fat are a combination of the fats just mentioned. However, it is the percentage of different food contents which determines weather it is a good or bad fat. For example, red meat is a lot higher in saturated fats then it is in polyunsaturated fats, whereas salmon is the exact opposite. So when making food choices, you also want to remember to make healthy fat choices. About 15 to 25 percent of your daily calories should come from fat. Also, please remember that you should always remove any visible fat from meat and always go for low fat dairy products.
Healthiest fat choices are:
- Olives
- Virgin Olive Oil
- Canola Oil
- Nuts
- Seeds
- Flaxseed Oil
- Avocados
- Trout
- Salmon
- Mackerel
- Herring
Supermarket Invisible Dangers
Oils are naturally unstable substances that go bad very quickly when exposed to sunlight and air. Hydrogenation and partial hydrogenation are processes that food manufacturers use to prolong the shelf life of their products. Most food manufacturers love hydrogenation because it is a great way to make cheap products that last for a very long time. Unfortunately, the process of hydrogenation transforms good healthy fats into saturated fats. Partially hydrogenated oils contain large amounts of chemically altered fats known as Trans Fatty Acids. In most parts of the world food manufactures are not required by law to list the amount of Trans Fats on the food label. This is why many nutritionists use the terms “phantom fat” or “invisible fat” to describe Trans Fat.
Transfats are primarily found in margarines and spreads, baked goods and fried foods. Some of the major food manufacturers can get very sneaky when it comes to transfats, because they aren’t required to list them on their labels. They will say things like “low in saturated fat” on their products, but the product will be high in transfats.
Transfats are very dangers and may increase your chances of heart disease and cancer. Many health and fitness professionals say that food manufactures are getting away with murder by not being required to list transfats in food.
Nuts and Seeds
The great combination of fat, protein, and fiber in these foods is what makes them a true power food. Nuts and seeds are also a great source of healthy fats which the human body needs to stay healthy and look great.
Nuts and seeds make a great snack choice and are wonderful with other healthy foods like yogurt, oatmeal, salads, fruits, and cottage cheese. Also spreads made from nuts such as almond butter, tahini, and peanut butter make a great alternative to butter and margarine. However, when buying peanut butter, please choose wisely because some of the commercial brands have lots of sugar added to them. The best choice is to always go for 100% natural peanut butter.
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