The subject of fats can be confusing, and attempts to limit fat intake can backfire. This is especially true if you don’t eat enough good fats.
A survey of 1,000 Americans by the International Food Information Council Foundation, which is supported by the food industry, revealed some interesting facts. Namely, 71 percent of American adults are trying to limit fat, mostly saturated fat and trans fats (oils listed as “partially hydrogenated”). These are good objectives but that isn’t the whole story.
About 1 in 5 people don’t think any fats are good, and are also trying to reduce their intake of good fats. This can be quite damaging, especially if the attempt to restrict fat is by eating “low-fat” versions of foods that would otherwise contain some fat, such as cookies or ice cream. In such products, extra sugar and starch are often included to make up for lack of taste because of the missing fat. A small amount of a full-fat dessert is likely to be much more satisfying than a bigger quantity of a low-fat version.
The bigger problem with abstaining from fat is that our bodies need it to absorb many nutrients, to make hormones, to have healthy cell membranes (especially in the central nervous system), to enjoy food, and to feel satisfied after we eat. Diets that are very low in fat are often high in starchy carbohydrates that lead to overeating and disrupt the way our metabolism is supposed to work.
What are Good Fats?
In simple terms, you could put fats into two categories: solid and liquid at room temperature. Butter and other animal fats are solid, as are the partially hydrogenated oils in processed foods. Those oils are naturally liquid but undergo a transformation to make them solid, to extend shelf life, and improve texture of foods.
The type of trans fats that are man-made are not found anywhere in nature, so our bodies just aren’t equipped to deal with them. They contribute to hardening of arteries, which leads to heart disease and strokes.
Saturated fats are unavoidable if you eat any meat or other food from animals, such as cheese or other dairy products from which the fat has not been removed. This fat is found in nature and has been consumed as long as man has been around, so it isn’t unnatural — we just don’t do well if we eat too much of it.
Adding Good Fats to Your Diet
The good fats are liquid rather than solid, and come from fish and plants. They’re found in olives, avocadoes, nuts, and seeds (such as flax seeds), and there are various ways to eat them.
Here are some ideas:
• Add some avocado to a salad or, instead of butter, to a sandwich.
• Try eating a few olives or a small handful of nuts for a snack, instead of low-fat pretzels.
• Eat fish instead of meat.
• To absorb more nutrients and get more enjoyment out of a salad, dress it with a little good quality extra-virgin olive oil and vinegar instead of low-fat or non-fat dressing (which may well contain high-fructose corn syrup or other sugars).
• If you eat low- or non-fat yogurt, add a teaspoon of slivered almonds or other nuts for more texture, taste, and satisfaction.
• Drizzle a little extra-virgin olive oil on grilled or steamed vegetables, just before you eat them. If you use good oil, you may be surprised by how much you like vegetables.
• Stir fry with peanut oil, which doesn’t burn during high-heat cooking because it has a high smoke point.
• If your breakfast consists of a smoothie, add a tablespoon of flax oil to the mix.
• Dip whole grain bread in olive oil instead of butter.
You don’t want to overindulge in fats, because they contain slightly more than double the calories of protein and carbohydrates (9 calories per gram for fats compared to 4 calories per gram for protein and carbohydrates). However, a little fat goes a long way. It keeps you full for longer periods of time, improves the texture of food, and, most of all, gives it a great taste.
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