Fats are often criticized in the diet. This is partly because certain fats, and the cholesterol-like substance that comes with them, maybe involved in:
- Cardiovascular disease
- Diabetes
- Cancer
- obesity
Not all fats are equal. Certain fats may be better for you than others, and can even promote good health. This will help you decide which fats are best to avoid and which ones to eat in moderation.
Although research is still ongoing on dietary fats, some facts are obvious.
The dietary fat (also known as fatty acid) can be found in both plant and animal foods. Some fats can have negative effects on the heart, while others have been shown to have significant health benefits.
Fat is just as important to your diet and body’s ability to produce energy as carbohydrates and protein. Fat is also essential for certain bodily functions. Some vitamins, for example, require fat to be absorbed into the bloodstream and deliver nutrients.
But, excess calories due to eating too much fat can cause weight gain.
Oils and foods contain a variety of fatty acids. However, the predominant type of fat that they have is what determines whether they are more or less healthy.
Dietary Fat is an important nutrient that our bodies require to function properly. Fats are essential for energy. They also help to maintain body temperature, insulate vital organs, absorb vitamins and minerals, and provide energy. The news regarding dietary fats can seem confusing. It seems that the guidelines for good fats and bad fats, or how much fat we should eat, change every day.
Understanding the differences in dietary fats is the first step to making healthy eating choices.
Different types of dietary fat
Four main types of fat are found in our diets:
Many foods contain saturated fats. Because they are usually solid at room temperatures, they are commonly called solid fats. While most of them come from animals, some plant-based oils contain high amounts of saturated fat.
Saturated fat is found in the following foods:
- Beef
- Pork
- Poultry with skin
- Lamb
- Cream
- Butter
- Lard
- Cheese
- Milk (whole, 2%)
- Ice cream
- Baked goods
- Fried foods
- Palm oil
- Coconut oil
Trans Fats are natural ingredients in certain foods but are most commonly found in processed foods. To make vegetable oils more solid, artificial trans oil is created by adding hydrogen to them. This is partial hydrogenation.
Some food suppliers use trans fats as they are easy to work with and economical. Trans fats give food a desired flavor and texture. Fast-food chains use oil with Trans fats in deep fryers, as the oil can be used repeatedly.
It can be difficult to determine if packaged foods contain trans oils. Foods can be listed on Nutrition Facts panels as having “0 grams /trans fats”, provided they have less than 0.5g / fats per portion. You can still spot trans fats by looking at the ingredients list for “partially hydrolyzed oils”. trans oils are found in packaged foods that contain partially hydrogenated oils.
There are many foods that contain / trans fats.
- Fried foods
- Doughnuts
- Baked goods
- Cakes
- Pie crusts
- Biscuits
- Frozen pizza
- Cookies
- Crackers
- Microwave popcorn
- Stick margarines
- Icings
Unsaturated fats tend to be liquid at room temperature but will solidify when chilled. There are two types:
Monounsaturated oils can be found in a wide range of plant-based food and oils, such as:
- Olive oil
- Canola oil
- Peanut oil
- Safflower oil
- Sesame oil
- Avocados
- Peanut butter
- Nuts and seeds
Most of the polyunsaturated fats can be found in plant-based oils and foods, such as:
- Soybeans, soybean oil
- Corn oil
- Sunflower oil
- Walnuts
- Sunflower seeds
- Tofu
What is the daily recommended intake of fat?
The American Heart Association recommends that you limit your daily dietary fat intake to 20 to 35 percent of your total calories. If you consume 2,000 calories per day, 400-700 calories can be made up of dietary fat, or 44-78 grams of fat each day.
What is the daily intake of saturated fat?
Saturated fats can increase your “bad” cholesterol (LDL) and increase your chance of developing heart disease or stroke. The American Heart Association urges healthy adults to reduce saturated fat intake and opt for healthier alternatives.
The U.S. published the 2015-2020 Dietary guidelines for Americans. The U.S. Departments of Agriculture and Health and Human Services recommends that consume less than 10% of calories from saturated fats. That’s 200 calories per day, or 22 grams of saturated fat if you consume 2,000 calories each day.
The American Heart Association recommends that you reduce your saturated fat intake if your doctor has suggested that you lower cholesterol. That’s 120 calories per day if you consume 2,000 calories. This is about 13 grams of saturated fat per day.
How much fat do you need per day?
Eating Trans fats may raise your “bad” cholesterol (LDL) and lower your “good” cholesterol (HDL). Trans fats can also increase your risk of heart disease, stroke, and type 2 diabetes. The U.S. Food and Drug Administration has determined that partially hydrogenated oils in human food are not Generally Recognized As Safe (GRAS).
The American Heart Association suggests cutting down on partially hydrogenated vegetable oils and preparing lean meats or poultry with no added fats.
Limiting saturated fats, trans and cholesterol
Monounsaturated and polyunsaturated oils can be beneficial for your heart health and increase your HDL cholesterol if consumed in moderation. It is important to replace saturated fats and butter in your diet with unsaturated fats.
To find out how many fats are in your food, check the Nutrition Facts label. The labels show how much total fat, saturated and trans in each serving.
It can be difficult to cut down on fats from foods high in fat. These tips from the American Heart Association and the Mayo Clinic will help you reduce “bad” fats while adding more “good” fats.
- Consume more fruits, vegetables and whole grains.
- At least two portions of fish should be consumed each week. All essential omega-3 fats are available in salmon, mackerel and herring. A serving of cooked fish is approximately 3.5 ounces. Pregnant women and children should make informed decisions about which fish is safe and healthy to consume .
- Natural vegetable oils such as sunflower, canola, safflower and olive oil are best.
- Instead of drinking whole or 2% milk, you can choose to drink fat-free (skimmed) or low-fat (1%) dairy milk.
- Avoid skinless poultry and lean cuts, and red meats and meats with visible fat.
- Low-fat cheese can be added to homemade pizzas, pastas, and mixed meals.
- Low-fat plain yogurt can be used in recipes instead of cream or cream.
- Soft margarine can be used in place of butter, or stick margarine.
- Oil-based spreads and dressings can be used instead of butter, stick margarine, cream cheese, and other dairy products.
- Avoid partially hydrogenated and hydrogenated oils in processed foods.
- Look out for “0g transfats” on Nutrition Facts labels. There should also be no hydrogenated oils in your ingredients list.
- Avoid sugary foods and drinks.
- Avoid baked goods made from shortening, partially hydrogenated vegetable oil (doughnuts and crackers, cookies, cakes, muffins, cakes, and crackers),
- Reduce your intake of fried foods like French fries and fried chicken.