Health & Fitness 101: Should You Eat Fat?

A healthy adult must eat
fat. However, there are different types of fat, and the wrong types of fat in
large amounts does cause one to become fat.    Although a high-fat diet is one of the factors
causing children to become over weight and is a leading cause of heart disease
in this country, children are not eating more fat today than in previous
decades.  However, they are eating
more unhealthy fats like saturated and hydrogenated fats. In truth, this is the same for adults. 

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According to Rick Gallop the
author of The Glycemic Index Diet, there are four types of fats, the best, the
good, the bad, and the really ugly. 
"Really ugly" fats are the most dangerous and include vegetables oils
that have been heat-treated.  These
really "ugly fats" are filled with hydrogenated oils and trans-fatty
acids.  "Bad" fats are referred to
as saturated fats.  They mostly
come from animal sources and take a solid form at room temperature. Both "ugly
and bad fats" cause heart disease and increase bad cholesterol.  "Good" fats are polysaturated fats and
are cholesterol free.  They include
vegetable oils such as corn and sunflower.  The "best" fats contribute to a healthy body are
monosaturated and are referred to as the omegas.  Monosaturated fats include olive, peanut, almond and canola
oils.  Omega 3 is often considered
to be in its own category, but we are presenting it with monosaturated fats
because it is a "good" fat and actually essential for a healthy body.  Omega 3 fatty acids are actually
unsaturated and found primarily in fatty fish, some seafoods, nuts and
vegetables.

Monounsaturated
fats

·     
Avocado

·     
Olives, black or ripe

·     
Olives, green

·     
Peanuts

·     
Peanut butter, smooth or crunchy

·     
Nuts: pecans, almonds or cashews

·     
Oil: canola, olive, peanut or sesame

·     
Sesame seeds

·     
Tahini or sesame paste

Polyunsaturated
fats

·     
Margarine

·     
Margarine, reduced-fat or light

·     
Mayonnaise

·     
Mayonnaise, reduced-fat

·     
Miracle Whip reduced-fat salad dressing

·     
Miracle Whip salad dressing

·     
Nondairy cream substitute, liquid or powder

·     
Salad dressing, reduced-fat

·     
Salad dressing, regular

·     
Seeds: pumpkin, sunflower

·     
Tartar sauce

·     
Tartar sauce, reduced-fat

·     
Walnuts

·     
Bacon, crispy

·     
Bacon fat

Saturated
fats

·     
Butter 

·     
Butter, reduced-fat

·     
Butter, whipped

·     
Coconut, shredded

·     
Cream cheese

·     
Cream cheese, reduced-fat

·     
Gravy

·     
Half-and-half (light cream)

·     
Heavy cream

·     
Salt pork

·     
Shortening or lard

·     
Sour cream

·     
Sour cream, reduced fat

 

DIETARY FATS&
THEIR SOURCES

Type
of Fat

Main
Source

State
at Room Temperature

Effect
on Cholesterol Levels

Monounsaturated

Olives; olive oil, canola
oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocados

Liquid

Lowers LDL; raises HDL

Polyunsaturated

Corn, soybean, safflower,
and cottonseed oils; fish

Liquid

Lowers LDL; raises HDL

Saturated

Whole milk, butter, cheese,
and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oil

Solid

Raises both LDL and HDL

Trans

Most margarines; vegetable
shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast
foods; most commercial baked goods

Solid or semi-solid

Raises LDL

 

Fats referred to as the omegas or unsaturated are
another healthy energy sourc
e.
  However, our bodies have a more
difficult time breaking down fat into an energy source.  Since glucose comes from carbohydrates
and is the body's primary energy source, fat is not as efficiently burning as a
fuel source as carbohydrates.  Our
bodies access our fat when it no longer has carbohydrates to rely upon for
energy production.  Although our
body does not rely on fat as it primary energy source, it does rely on the
essential fats to build brain cells. 
Fats create the structural components of 60% of the brain and nervous
system.  In addition, the essential
fatty acids help with a healthy release of the hormone serotonin, which
maintain a balanced mood.  Low
levels of serotonin are associated with individuals who suffer from depression.
A healthy composition of fat in a child's diet will also help the hair grow and
regulate the body's temperature. "Good" fat helps to protect the organs and
lowers the incidence of heart disease. 

A great supplement to add to your diet is Udo's Oil - it can be found at Whole Foods.

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  • Clary sage seed oil is more stable than other oils, including flax, chia and fish oils. And it is plant based so you won't be killing animals or consuming toxic mercury http://ecochicagoland.com/omega-3/the-holy-sage

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