Which Fats Should I Eat?
Hello! If you are new here, you may want to subscribe to RSS feed. Do leave a comment, and Follow me onTwitter. Thanks for visiting!
We always hear warning from the so called “EXPERTS” that we should avoid eating FATS. But isn’t fat essential too? Read: Uses of fats.
If we were to avoid or limit our intake of fats and eliminate artificial trans fats, then which fats should we eat?
Fats are classified into two classes, namely, Polyunsaturated fats – the good fats…these include the much touted essential polyunsaturated fatty acid and monounsaturated fats.
Both polyunsaturated fats and monounsaturated fats are thought to mitigate some of the harmful effects associated with saturated fats and trans fats.
Now a fat gram is worth nine calories whatever its source, so don’t be misled into thinking that you can enjoy unlimited quantities of heart-healthy fats. Too much fat will lead to weight gain and put you at risk of high cholesterol and other coronary heart diseases.
Keep your intake of fat limited to 30 percent of calories, with no more than 7-10 percent of total calories coming from saturated fat.
Here are some good choices of unsaturated fats:
Salmon, Mackerel, Herring, Tuna, Canola oil, Soybeans, Soybean oil, Corn oil, Flax seeds, Flax seed oil, Peanuts, * Peanut butter (without added hydrogenated oils or sugar), Tub margarine/spreads (with 0g trans fats), Olives, Olive oil, Sunflower oil, Safflower oil, Avocados, Almonds, Walnuts, Hazelnuts , Sesame Seeds, Pumpkin Seeds.
In general, good fats are obtained from fatty fish, nuts and seeds in terms of food and for cooking, liquid vegetable oil is the good source. For cooking oil, try to look for vegetable oil that least refined. Use vegetable oi sparingly. Avoid oil with hydrogenated oil listed in the label.
Similar Posts:
You might also like
 |
 |
 |
