As you read the title of this article, you’re probably thinking, “but I thought fat was bad?” Remember in the 1980s, when the “fat free” trend started? Americans became obsessed with cutting ALL fat out of our diets. Low-fat versions of our favorite foods suddenly allowed us to eat more without gaining any weight … right? Wrong! In fact, during the past three decades, our country’s obesity rates have doubled. Thanks, in part, to our continued over-consumption of “low-fat” and overly processed foods. It’s what’s called the fat fake-out.
Slapping a “low-fat” label on our favorite snacks gave us a false sense of nutrition, and the resulting obesity epidemic is proof. Instead of fixating on total fat-elimination, we need to pay attention to the types of fats we choose to eat! Believe it or not, certain fats are actually healthy for us!
That’s right – fat is an essential nutrient that our bodies need in order to function properly. Plus they are super filling and help our bodies absorb fat-soluble vitamins. While it’s important to pay attention to how much fat we consume, it’s far more important to pay attention to the source of those fats.Good-for-you fats:
Monounsaturated fats are found naturally in foods and oils, and promote healthy cholesterol levels – decreasing the risk of heart disease.
Polyunsaturated fats are found in plant-based foods and oils, and also contribute to healthier cholesterol levels and a decreased risk of heart disease.
Omega-3 fatty acids are a particular type of polyunsaturated fat, which has been shown to benefit heart health and lower blood-pressure levels. Omega-3s can be found in plant-based foods, but the number-one source of this better-for-you fat is fish!
The best thing about healthy fats is that they fill us up – helping us reduce our overall consumption (compared to “low-fat” options that we tend to overeat!). These are some of our favorite sources of healthy fats:
• Avocados
• Canola oil
• Eggs (with the yolk!)
• Fatty fish (tuna, salmon, mackerel …)
• Flaxseed
• Nuts
• Olives
• Olive oil
• Peanut butter (natural)
• Peanut oil
• Sesame
• Sunflower seeds
• Sunflower oil
• Yogurt
Not-so-good-for-you fats:
Saturated fats and trans fats are the fats to limit (or avoid completely). They tend to increase our “bad” (LDL) cholesterol, which increases our risk of developing heart disease, stroke, and type-2 diabetes.
Fat tip: When you think of “bad” fats, think of the ones that are solid at room temperature – such as beef or pork fat, butter, shortening, lard, cream, and margarine.
For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.
