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Saturated, monounsaturated,
trans and poly. Are you confused yet? You may be
even if you've been keeping up on what types of
fat to eat and which to shun. By now you've
probably heard of stealthy trans-fats. If
they're not on the "Nutrition Facts" panel yet,
they're soon to arrive.
Trans-fats are sinister
because like saturated fat, they raise total
cholesterol and LDL, the "bad" cholesterol
levels. Trans-fats lower levels of beneficial,
HDL cholesterol in the body. Also, consumption
of trans-fats may inhibit the absorption of
healthy fats that are necessary for the growth
and functioning of vital organs. Though much has
been made about the dangers of trans-fats,
experts caution that those warnings shouldn't
overshadow the potentially disastrous effects of
saturated fats. Medical expert Dr. Andrea
Pennington states that saturated fats "…increase
your cholesterol levels, which can lead to
clogged arteries, heart attacks, strokes and
obesity."
Before we go any further, let's take a
closer look at the different types of
fats:
- Monounsaturated: These
"good" fats are found mainly in plant sources,
like nuts, avocados and olive, peanut and canola
oils. They are liquid at room temperature.
- Polyunsaturated: These
fats, which include the healthy omega-3 fatty
acids, are also found in plant oils such as
safflower, sunflower, corn, flaxseed and canola
oils, as well as in seafood. Polyunsaturated
fats are either liquid or soft at room
temperature. Essential fatty acids —
alpha-linolenic and linoleic acid — are also in
the polyunsaturated group. These fats, which we
need to get from the foods we eat, are necessary
for the creation of cell walls and hormones in
the body.
- Saturated: These fats are
found mostly in animal products. Red meat,
poultry, cheese, butter and other dairy products
are the main sources. Some plant products like
palm, coconut and palm kernel oil are also
saturated. These fats are solid at room
temperature.
- Trans-: This type of fat is
formed when unsaturated vegetable oils are
hydrogenated (or partially hydrogenated) to form
solid, more stable fats. Hydrogen atoms are
actually added to the oils. Trans-fats include
margarine and shortening and are found in
everything from crackers, cookies, doughnuts,
frozen pie crusts, deep-fried foods, and foods
with chocolate coatings.
Butter vs.
Margarine
This debate has raged on
for years. If you're looking for a healthy
morning spread, avoid stick margarine. Choose a
light, soft margarine or butter substitute that
says "trans-fat free" on the package. Butter
lovers should use it sparingly to cut down on
saturated fat.
Trimming the Fat
- Keep
your total fat intake to around 30 percent of
your total calorie intake
- Limit saturated fat intake to no more
than 7 to 10 percent of your intake
- Get
about 10 to 15 percent of total calories from
monounsaturated fats
- About 10 percent of calories should come
from polyunsaturated fats
For an individual eating 2,000
calories a day this translates to 66 grams of
total fat and no more than 16 to 22 grams of
saturated fat per day. Though the Nutrition
Facts label won't be listing trans fats until
January 2006, it's best to steer clear from
foods containing them.
What's the bottom line? At 9
calories per gram, fats are our most caloric
energy source, so we need to keep track of how
much we're eating, no matter what type. Still,
you'll improve your health greatly by eating
more monounsaturated and polyunsaturated fats,
including omega-3 fatty acids. Make an effort to
cut back on saturated fats and try to avoid
trans-fats.
How can you scout the
supermarket aisles for products with trans-fats
since they're not yet on food labels? Look for
the words "hydrogenated" and "partially
hydrogenated" and steer clear of these
products. |
