Fat Lessons for Dummies

The thing is, do any of us really understand how many different types of fat there are? 

I mean, really. I've heard of polyunsaturated and trans fat before, and I know it's a good thing when it says 0 Trans Fat on packaging, but why? And what the heck does all that stuff really mean anyway; more importantly, how does it affect me? 

Well, if you're anything like me, clueless about fatty acids, then dig in because I'm about to spill the beans all over your screen.

I thought I'd begin by covering the types of fat there are: polyunsaturated, monounsaturated, saturated, and trans. They are all normal fatty acids, but they are not all good for you. So here we go...

1.   Polyunsaturated fats  (nuts, seeds, fish, leafy greens, bananas, sesame oil, peanut butter)

Decreases overall cholesterol, decreases the risk of heart attacks, can reduce risk of cardiovascular disease, contains omega 3's (fish oil, fish, and seafood).

Side note: Omega 3's (salmon, walnuts, flax seed) help lower triglycerides (high saturated fats) and lower cholesterol.

2.   Monounsaturated fats

Decreases cholesterol levels; helps burn body fat; improves blood pressure and glucose control; good source of fat soluble vitamin A, D, E, & K

Vitamin A (liver, spinach, mango’s, avocado’s paprika) It improves -vision, skin cellular health; antioxidants

Vitamin D (salmon, tuna, cereals) It reduces inflammation

Vitamin E (cereal: Quaker Oats, Corn Flakes; nuts: seeds, sunflower seeds, almonds; vegetables: spinach, tomato, broccoli, peppers, asparagus) It improves healing of wounds, decreases premenstrual symptoms, improves overall circulation. Want more info? Click here

Vitamin K (leafy greens, fruits like avocado, onion, peas, cucumber-unpeeled) It initiates healing process by slowing bleeding, good for preventing heart disease. Want more info? Click here

3.   Saturated fat (coconut oil, butter, milk and dairy products, meat) 

Increases cholesterol so try not to eat too many of these foods.

4.   Trans fat (fast food, snack food, fried food, and baked industries) 

This is a normal fatty acid found naturally from animal-based foods so it’s relatively okay to consume. More often then not it contains about 4% of trans fat. 

If, however, its transformed into partial hydrogenated oils (see glossary below) then this is NOT okay as it contains more than 50% of trans fat.

These foods makes you gain weight. How? For one, it prevents good fat from being absorbed properly so it lodges itself in your body and makes a home for itself (aka-your face, bum, hips, stomach, etc. Secondly, it also slows your metabolism down.

Not to mention that it’s linked to increasing risk of coronary heart disease!!

So avoid anything that says hydrogenated, will ya?

If I've missed anything, made a mistake somewhere, or you would like to add more info then by all means, go right ahead. I don't have that comment box for nothing. All you have to do is click the drop down menu, choose NAME/URL, enter your name, and then comment. You don't have to be a member.

GLOSSARY

1.   Hydrogenated Oils: used to reduce or saturate organic compounds in order to prolong or extend the shelf life of processed foods (for profit).

2.   Partially Hydrogenated Oils: transformed when liquid oils are made into semi-solid foods (margarine)