Let us break it down for you (simply).
Pretty much, it's not about the amount of fat that really matters but the type of fat.
whoa!!! back up!!!....remember the 90's when you weren't "allowed" to eat like more than 20grams? We've come a long, long ways. Thank goodness because I love my nut butters! Without fat, food would taste bland and miss some of it's great texture.
So, here's the good, bad and ugly when it comes to fats:
AVOID THE UGLY:
- Trans Fats. Trans Fats are simply toxic. They raise LDL (bad) cholesterol levels while suppressing the HDL (good) cholesterol levels. Besides having the potential to clog your arteries, there are studies that link trans fats to type II diabetes and metabolic syndrome. Luckily, it's easy to find if the foods you eat have trans fat. Check out your nutrition facts on food labels. Trans fats must be listed.
- Saturated Fat. Saturated fats can slow the clearing of LDL (bad) cholesterol from the arteries and should be monitored. Ways to limit saturated fats:
- limit red meat
- restrict whole dairy products. choose low fat or fat free whenever possible.
- use butter sparingly. swap for something like extra virgin olive oil.
- Omega-3 Fats. Think of these guys as the Olympic superstars of fats. these almost do the opposite work of the bad fats. they help with lowering triglycerides, lower blood pressure and improve arterial health. There are even studies that suggest Omega-3 fats can help us LOSE WEIGHT. Here's some examples of where you can find Omega-3's:
- wheat germ
- small leafy greens
- flax seeds
- oily fish: salmon, tuna, mackerel, lake trout
- Monounsaturated Fats. These should be your main source of fats. Here is where you consume them:
- nuts and seeds
- extra virgin olive oil (used mainly for food prep)
- peanut butter (be careful that it does not contain the bad kind of fats)