How To Understand Fat And Fat Calories
The body needs fat. It is a necessary building block in healthy living. But there's good fat… and then there's bad fat. Here's how to know how much you need, what kind you need, and how to tell the difference.
Step 1: The Four Fats
Fat consists of three fatty acids and up to three carbon-bonded molecules. The number of carbon molecules and type of bonding changes the way your body processes that fat. The four most common fats are: Monounsaturated fat, Polyunsaturated fat, Saturated fat and Trans-fat.
Step 2: The Good Fats
The two good fats are monounsaturated and polyunsaturated fat. Monounsaturated fat is found in olive, canola, peanut and sesame seed oils. It is also found in Avocadoes and certain types of nuts. Monounsaturated fat helps get rid of LDL (low-density lipoprotein), which is a bad form of cholesterol.
Polyunsaturated fat is found in both plants and seafood. Fish, in particular, have a polyunsaturated fat called omega-3. This fatty acid helps reduce heart disease and clogged arteries.
Step 3: The Bad Fats
Saturated fat is the hard, solid fat found on meat, poultry and in whole milk dairy products. While these foods provide much-needed calcium and protein. But the saturated fat they contain can contribute to high cholesterol, clogged arteries and heart disease.
Trans-fat takes fat a step further by adding hydrogen molecules. Trans-fat is most commonly used to preserve flavor or change the consistency of food. Found mostly in pastries, French fries and salty snacks, trans-fat raises cholesterol and lowers your HDL (high-density lipoprotein), which is a good form of cholesterol. Your best bet is to avoid snack foods that contain "partially hydrogenated oils".
Step 4: A Little Fat Goes A Long Way
According to The FDA, no more than 30% of your daily caloric intake should come from fat. Look for foods made with mono and polyunsaturated fats, reduce your saturated and trans-fats, cook in olive or canola oil and add omega-3 rich fish to your diet.
