The conventional wisdom about dietary fats has changed. Before, the mere mention of fats would mean something “unhealthy”. It is then regarded as something that can trigger illnesses ranging from cardiovascular diseases to even diabetes. Even low fat recipes were being left I the dark for fear of risking their health.
Hence, years of research have paid off. We already know now that there are good fats, bad fats, very bad fats and the not-so-good-fats. This means, there are now more options for us to eating the things we used to put aside.
Unsaturated Fats – These are considered as the good ones. They help fight the diseases that the consumption of excess fats can cause. These are further dived into polyunsaturated and the monounsaturated fats. These two have beneficial effects, especially on cholesterol levels.
Saturated Fats – These are actually the bad fats. These are referred to as the “artery-clogging” fats we get from dairy products and meat. In room temperature, they are solid. Aside from clogging our arteries, they can directly raise the LDL and the total cholesterol levels. These are what you should avoid.
Trans Fats – If saturated fats are considered the bad ones, these are the worst. These are also called “hydrogenated” fats since they’re made during a hydrogenated process. This is where liquid vegetable oils become solid fats. They are capable of raising our LDL and the total cholesterol levels. Aside from that, they can lower HDL cholesterol (the good type).
These are found in processed foods ranging from cookies to french fries. Due to new food-label laws, we can now see them listed on packaged foods. Although media awareness for this type continues to take effect, the number of consumers of eat-out fried chicken is still rising.
Since our body still needs dietary fat, we can always resort to low fat recipes for our diet. After all, fat is an energy source. It enables the proper functioning of the nervous system and the cells. It is also essential for the proper vitamin absorption. Moreover, it helps us maintain healthy skin and hair. It also insulates us against the cold.
Even so, we should limit our intake of fat to no more than about 30% of daily calories. Anything that is lower than 20% is already unhealthy for us. You can use liquid oils or unsaturated fats when cooking and choose the leanest cuts of meat as well as poultry. It is better to consume low-fat dairy products. Fish is better when eaten only twice a week. Thus, keep processed foods as well as eating in fast foods to a minimum. Implement low fat recipes on your diet as mush as possible.
