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Fat: Friend or Foe?Fat is an essential part of a healthy diet. It's the most concentrated source of energy you can get from food. It supplies you with two times as many calories as carbohydrates and protein. During exercise, the body turns to fat for energy after your carbohydrate stores have been depleted. In addition, fat is the only source of essential fatty acids, and it is necessary for the proper absorption of fat-soluble vitamins like vitamins A, D, E, and K. There are three kinds of fat, however, and it's important to know the difference, since some types should be avoided. Here's a breakdown:
Saturated fats exist in solid form at room temperature. It's found in animal products and some vegetable oils (palm and coconut). Eating too much saturated fat can lead to high LDL ("bad cholesterol"), which can ultimately contribute to heart disease. Eat less of these fats.
Unsaturated fat ( mono- and poly) exists in mostly liquid form at room temperature. This is the type of fat in olive oil and canola oil. Nuts and fish are sources as well. Omega-3's and omega-6's are also polyunsaturated fats. Eat more of these fats in place of saturated fats.
Trans fat is created when unsaturated fat (like vegetable oil) is chemically altered so that it stays solid at room temperature. Trans fats are found in processed foods like snack cakes, cookies, crackers, chips and fried foods. You'll se the words " hydrogenated" or "partially hydrogenated" on the ingredient label. Trans fats can lead to a buildup of bad cholesterol in the blood (LDL). Try to avoid all trans fats.
Include healthy fats in your diet. Enjoy unsaturated fats - which can help lower cholesterol levels - and limit your intake of saturated fats and trans fats.
Ilene Siegel, RD CDE
Central Vermont Medical Center
Health Promotion
Phone: (802) 371-4378
Source: South Beach Diet Daily Dish
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