Fat Facts and Fallacies: The Good and The Bad
Published on September 18th, 2014 | by Joan Makai
One of the biggest misconceptions about Food and Nutrition is that Fat is bad for you. If you want to eat and live healthy, it should be taken off your diet completely. If you still believe this, please read on. This could save you a lot of hassle while you are dieting.
What’s Good About Fat?
First of all, essential fatty acids which are responsible for preserving skin health, promoting good eyesight and stimulating brain development in children are not produced by the body. These should be derived from food. Based on those medical facts, it is safe to conclude that to eat healthy we need to incorporate fat in our diet.
Good Vs. Bad Fat
Nutrition experts have categorized dietary fat into two: the good and the bad.
Under the healthier former, there are three. The Monounsaturated Fats (from food and oils) and Polyunsaturated Fats (plant-based food and oils) can lower blood cholesterol and decrease the risk of diseases like heart disease and Type II diabetes. The third sub-type is Omega-3 Fatty Acids which is extremely beneficial to the overall condition of the heart.
On the other hand, the latter includes Saturated Fat which are found in full-fat dairy, poultry and red meat, and Trans Fat which is derived from a chemical process called Partial Hydrogenation. These two can cause a bevy of cardiovascular problems.
But Why is Fat Generally Bad?
Unfortunately, this dietary nutrient can be found in most foods that we love to eat like hamburgers, hotdogs, French fries, cookies, cakes, cheese and ice cream, just to name a few. Fat happens to make food taste better and gives us that satisfying feeling of contentment. And honestly, these foods are just too difficult to pass up once they’re on your plate.
The trouble is, whether it’s the good kind of fat or the opposite, fat is dense. It has more calories than carbohydrate and protein. As we all know, the more calories you take in, the bigger you’ll get.
Making Fat Right For You
The question now is: how can you ensure that you eat healthy when fat is still in your diet? First, you should know how much fat you should have daily. According to the American Heart Association, 20% to 35% of one’s calories should be from fat. Experts also say that reading food labels and getting rid of the ‘bad’ kind of fat is beneficial to one’s health and can really help one person stay in shape.
Not all fats are bad but too much of even the good thing is not right. Munching on those comfort foods while watching movies or dining out with friends is surely satisfying but what you don’t realize is that the fat-laden foods you love to chomp stays on your waist forever. Choose what’s good for you and stay healthy. You can enjoy more of the foods you love if you have no health problems to think about.