On Monday I posted about the fat-free frenzy & the omega-3 & 6 fatty acids.
Today, I want to tell you about how much fat you should include in your diet as well as what types of fats are better for your health.
Most people find it surprising that 20-35% of your total caloric intake should come from fat. If you are eating a 2,000 calorie diet, you should be eating about 600 calories worth of fat or around 66 grams.
There are four types of fat that we’ll look at today:
- Saturated Fat
- Trans Fatty Acids
- Monounsaturated Fat, aka MUFA
- Polyunsaturated Fat, aka PUFA
Every one knows about saturated fat. Most people can tell you that when its solid at room temperature & is most often associated with animal sources. Chemically, it is a fatty acid with only single bonds between carbons. Studies have shown it may increase your LDL, low density lipoprotein – often said to be “bad” cholesterol, & cholesterol while lowering your HDL, high density lipoprotein – “good cholesterol”.
It is found in some plant sources, including coconut and palm oil. No more than 7% of your overall calories should come from saturated fat.
Trans Fatty Acids. Que the horror music! This makes my list of AVOID at all costs! Trans fats are created through the process of hydrogenation. Through this, double bonds are created between carbons. Trans fats have a longer shelf life which is why food manufacturers use them in their products. Studies have proven that trans fats increase your LDL & cholesterol. In addition, they lower your HDL and add inflammation to the body. The American Dietetic Association recommends that less than 1% of your daily calories come from this type of fat. Again, I would say avoid trans fat as much as you can! CHECK FOOD LABELS – its probably in products you wouldn’t expect it to be in.
Monounsaturated Fatty Acids have one carbon double bond in their chemical structure. Research suggests that MUFA can lower LDL but has a neutral affect on HDL levels. The best sources of MUFA are olive and canola oils. However, most Americans get their MUFAs through french fries, whole milk, peanut butter and pizza.
Because they have more than one carbon double bond in their structure, the last fat we will look at is called a polyunsaturated fatty acid. It is found in n-6 linoleic acid, an essential fatty acid. PUFAs are found in vegetable oils, primarily corn, cottonseed, soybean, safflower, and sunflower. Researchers have found that when individuals use PUFAs in their diet instead of trans fats, their LDL and CVD risk decrease.
I hope you have learned a little more about which fats you should be eating & which you should be avoiding or limiting.
Cheers,
Danielle
Plates on Park Street 