By Karen Seraphine Is there such a thing as good fat? You bet
there is! We spend so much time trying to avoid fats in our diets,
but the fact of the matter is that we need fat in order to live. It
is a nutrient that is necessary for good health. It is virtually
impossible to survive on a totally fat-free diet. Our brains are 60
percent fat.
By Karen Seraphine
Is there such a thing as good fat? You bet there is! We spend so much time trying to avoid fats in our diets, but the fact of the matter is that we need fat in order to live. It is a nutrient that is necessary for good health. It is virtually impossible to survive on a totally fat-free diet. Our brains are 60 percent fat. Without the proper fat levels in your diet, your brain will not function correctly.
Fat also serves as insulation in our bodies for warmth. This is the reason that people with very low body fat are often cold.
There are good fats and there are bad fats. The good fats may help lower the risk of heart disease and cancer and the bad fats play a role in promoting these diseases.
The good fats consist of omega-3 and monounsaturated. These fats are in a liquid form at room temperature. Omega-3s are found mostly in fish and flaxseed oil. Research has shown that Omega-3s can help keep our hearts healthy. They contain fatty acids known as EPA and DHA, which make the arteries more flexible and lower blood pressure as well as lowering the fats in our blood that raise our risk of heart disease (triglycerides).
Monounsaturated fats are found in olive and canola oils. These fats should make up 10 to 15 percent of your fat intake. Like the Omega-3s, they have been shown to lessen the levels of “bad” cholesterol (LDLs) in he bloodstream.
The type of fat that most of us get too much of is saturated fat. This generally comes from animal sources. Saturated fat is solid at room temperature, and should be less than 10 percent of your fat intake. This would be considered the “bad” fat. This type increases the levels of LDL in your bloodstream, and could lead to in increased risk of heart disease. However, it should be noted that coconut oil is an exception to this rule. The saturated fats found in plants are chemically different than those found in dairy or meat products. They contain no cholesterol. The fatty acids in coconut oil are not only safe, but they also have healthy benefits. They actually fight bacterial infections.
Hydrogenated oils, also known as “trans fats” are vegetable oils that have been chemically treated to stay solid at warmer temperatures. These are the fats that have been getting all the attention, and they are everywhere.
A report from the National Academy of Science’s Institute of Medicine determined that it is not healthy to consume any amount of trans fat. The key words to look for when reading a food label are “partially hydrogenated” or “hydrogenated.” If these words are listed in the ingredients, than trans fats are present in the food. You probably have noticed that more and more labels now specify “no trans fats.”
Another group of fats that is also necessary, albeit in small amounts, are Omega-6s. These are considered moderately bad if we consume too much of them.
One type of fat that cannot be classified as either good or bad are the polyunsaturated fats. These include both the Omega-3s and the Omega-6s, and are found in most vegetable oils. They should be 10 percent of your fat intake.
I must also mention essential fatty acids. These are fats that cannot be manufactured by your body. They must be obtained in your diet. Linoleic acid in an example.
Essential fatty acids are needed to ensure proper growth in children and to make hormones and cell membranes. They are found in vegetable oils, nuts, seeds and wheat germ.
So, yes, fats are a crucial part of our daily diets. The trick is to consume the right fats and in the proper quantities.
Karen Seraphine holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant. She owns HomeRun Personal Training in Gilroy. Contact Karen at 981-1566 or by e-mail at
ho**********************@ve*****.net
