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Whenever I am in my mother's kitchen, I cringe. Almost every product in her fridge and pantry (aside from all the meat and cold cuts ) is FAT-FREE! Fat-free ice cream. Fat-free cheese. Fat-free margarine. Fat-free potato chips. Fat-free cookies, pudding and yogurt..... YUCK!
All that fat free food makes absolutely no sense to me. And...get this - with all those fat free products, my mom is STILL overweight. That doesn't make sense, does it? Read more about WHY here ---> Fat 101
Fat free foods are loaded with artificial ingredients (to make up for the missing fat) and they are boring, tasteless, and unsatisfying. With all the FAT-FREE food most people consume on a regular basis, they should be thin, shouldn't they?
But they aren't, are they? Why?
Fat is treated like a dirty word. The truth is, the more fat-free products we consume, the fatter we get; especially when eaten in combination with the Typical American Diet.
What is the Typical American Diet? Too much meat, crappy white-flour-white-sugar carbs, fast food and processed, packaged products.
Fat is not a dirty word! We need fat. Fat gives us energy and it provides linoleic acid, an essential fatty acid for growth, healthy skin and metabolism. It also helps absorb fat-soluble vitamins (A,D,E and K). And, face it, fat adds flavor and is satisfying, making us feel fuller, keeping hunger at bay.
Don't believe the lie that fat is foul!
The type of fat you eat is what matters when it comes to health, wellness, and weight loss. Although all fats have the same amount of calories, some are more harmful than others.
Here are the different types of fats................
Saturated fats
These fats come from animal products such as meat, dairy and eggs. But they are also found in some plant-based sources such as coconut, palm and palm kernel oils. These fats are solid at room temperature. Saturated fats directly raise total and LDL (bad) cholesterol levels. Avoid them as much as possible. More recently, some have questioned this, as there are different kinds of saturated fats, some of which have at least a neutral effect on cholesterol. Coconut oil is the perfect example. The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc. I do believe coconut oil is an acceptable source of saturated fat when part of a healthy diet and lifestyle. However, stay away from any product that contains partially-hydrogenated coconut oil. That is bad, bad, bad!
Trans Fats or Hydrogenated Fats
Trans fats are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels. Trans fats are used to extend the shelf life of processed foods, typically cookies, cakes, fries and donuts. Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats. Hydrogenation is the chemical process that changes liquid oils into solid fats. If you see hydrogenated or partially hydrogenated oil listed in the ingredients of a box, package, or container; drop it and run!
Unsaturated fats
Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty acids. They are derived from vegetables and plants.
Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol.
Polyunsaturated fats are also liquid at room temperature. These are found in safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol. Use these types of fats in moderation.
Omega-3 fatty acids
These include an “essential” fatty acid, which means it's critical for our health but cannot be manufactured by our bodies. Good sources of omega-3 fatty acids include cold-water fish, flax seed, soy, and walnuts. These fatty acids may reduce the risk of coronary heart disease and also boost our immune systems. Include these types of fats in your diet regularly!
The rule to remember is this: liquid fat is usually better than solid fat. Also, read your food labels. Limit the amount of meat and animal products in your diet and include more plant based fats. Don't forget your Omega- 3's. If you eat meat, make the best possible choices. Go with leanest cuts available and make sure they don't contain hormones and antibiotics. If you're having steak for dinner, skip the creamy mashed potatoes made with butter and milk. That's just fat on top of fat! Serve seasoned brown rice (rice you cook and flavor yourself) or extra vegetables instead. Or try my delicious, healthy, guilt-free recipe for the best mashed potatoes ever .
Fat is not a dirty word. It all depends on which fats you choose to enjoy.
Choose wisely. Your body, mind and spirit will thank you.
