Fats are bad and we should avoid them when trying to lose weight, right? The less fat the better off we will be, right? We’re trying to burn fat in our bodies, so why should we eat fat – won’t our body hang on to the belly fat instead?
If you answered yes to any of these questions, you may not be getting the amount of fats and oils that the body requires to run at optimum efficiency. Did you know that certain vitamins and nutrients are only fat soluble and a certain amount of oil is necessary to transport those vitamins. Some of the oil soluble vitamins are Vitamin A, D, E, K.
Healthy oils contain essential fatty acids such as Omega-3 and Omega-6 that are used to provide energy for the body. Healthy oils improve cell function because the cell wall is made up of fat. Healthy oils are necessary for healthy skin, nails and hair.
Fat and oils have gotten a bad reputation over the years because it’s assumed that high fat diets common in America help lead to heart disease. And that may be true because the average American diet may be as high as 50% in fat. Fat also contains twice the calories as carbohydrates and other foods – 9 calories per gram for fat compared to 4 calories per gram for proteins and carbohydrates.
The USDA recommends that a balanced diet should be 20-35% fat or the equivalent of about 2 Tablespoons oil per day. But there are “good” fats and not so good fats. Saturated fats are solid at room temperature. Most animal fats contain saturated fat. Shortening is a saturated fat.
Monounsaturated fats and polyunsaturated fats are healthier choices. Canola oil, sunflower oil, safflower oil, and olive oil are all considered healthy choices. Certain foods are rich in healthy fats – avocados, nuts, peanuts/peanut butter, sunflower seeds and olives all contain healthy oils.
So how can you get the healthy fats in while still focusing on lean meats, skim or low fat dairy, fruits, vegetables, and the whole grains? Do a stir fry, using olive oil or peanut oil to saut̩ chicken strips and vegetables. Use extra virgin olive oil or canola oil to make a vinaigrette dressing for your salad, or use oil and vinegar to dress your salad. Eat a handful of almonds for a snack Рalmonds also have protein, so the combination of fat and protein should satisfy your hunger and cravings. Add some avocado slices to your sandwich or salad, or make some guacamole to use as a dip for fresh veggies.
And as a conclusion, beware of low-fat or fat-free prepared foods in your grocery aisles. Because fats and oils make food taste better, improve the food texture and help make you feel full. So when fat is removed from food, fillers are taste enhancers that are high in sugar may be added to improve the texture and taste of the fat-free. So low-fat doesn’t necessarily mean low calorie.
