Fat: The Good, The Bad, and The Ugly

Generally, people have a negative association when it comes to fat in the diet. But some fat is beneficial, essential, and necessary. I am referring to unsaturated fat, otherwise known as the "good" fat. Saturated fat (the "bad" stuff) clogs arteries, raises blood cholesterol, and can lead to disease. However, the body recognizes saturated fat because it comes mainly from animal sources. So you can get away with a little saturated fat and probably still be alright; just limit saturated fat to around 5% of your total daily caloric intake. Trans fat (the WORST fat) can cause all of the same health issues as saturated fat, and then some. Trans fat comes from hydrogenating oils, creating an engineered form of fat. The body does not recognize engineered substances, and trans fat has absolutely no benefit what so ever. It will only be detrimental to your health. I talked about trans fats in a previous post, but as a reminder stay way from anything with hydrogenated/partially hydrogenated oils!

Lets talk about the "good" stuff now. Unsaturated fat can actually increase blood levels of HDL (or "good" cholesterol), lower LDL ("bad" cholesterol), lower triglycerides, help prevent disease, and keep the body in a more effective fat-burning state. Unsaturated fat comes in the form of polyunsaturated fats and monounsaturated fats. Look for monounsaturated fats especially, as they are the best. Most people are not lacking in polyunsaturated fats, but are lacking in monounsaturated fats (the ones that provide the wonderful Omega-3's the body needs). Great sources of unsaturated fats (esp. mono's) are: avocado, olive oil, and certain types of nuts. You can always supplement with fish oil gel caps to ensure that you are getting enough Omega-3's. Omega-3's are great for immune function and brain function, so don't miss out on them! My favorite source of healthy fats, not to mention a ton of lean protein, is also this Bear's favorite food- Salmon!!

Even though you want unsaturated fat, it still has the same calories per gram as saturated fat, and this number is high- 9 calories per gram (compared to 4 calories per gram for carbs and protein). So if you are watching your total calorie count, just remember to factor this in when choosing your food. Another example is avocado- wonderful food choice, with a good balance of monounsaturated fat, carbs, and protein. However, at around 320 calories per avocado, I would not eat too many in a day!

When making food choices to get your healthy fat for the day, remember to look for unsaturated fat. Use olive oil, canola oil, and other liquid plant based oils when cooking. A handful of nuts such as almonds, is a great snack and can also help you reach your fat goals for the day! I would keep fat around 20% of your daily caloric intake, with the majority of that being unsaturated. Good luck on the journey, and stay tuned!