Fat has many
functions in food and in our bodies. Fat provides 9 calories per gram
and can be stored in virtually unlimited amounts in our bodies. Fat
serves as the body's main energy reserve. One pound of body fat is
equal to about 3,500 calories.
In the body, fat
forms the major components of cell membranes, nourishes skin and
hair, provides insulation from the cold, cushions the organs from
shock, and provides the raw materials for body compounds such as bile
and vitamin D. In foods, fat provides satiety, carries fat-soluble
vitamins and essential fatty acids, and contributes flavor and aroma.
Fat often gets a bad
reputation and that needs to change. Eating fat doesn't make you fat.
Fat is critical to our bodies. Fat makes us feel fuller for longer
amounts of time. What matters most is eating the right kinds of fat.
The fats to avoid
are trans fats. Trans fats are created when an unsaturated fatty acid
is hydrogenated. Hydrogenation is adding hydrogen to unsaturated
fatty acids to make them more stable and solid. Trans fats are found
in margarines, shortenings, frying fats, and baked goods such as
cakes and cookies. Trans fats increase total cholesterol and
LDL-cholesterol.
The fats to limit
are saturated fats. Saturated fats are fatty acids with no points of
unsaturation. They carry the maximum amount of hydrogen atoms
possible. Saturated fats are found in animal foods such as meat,
poultry, and full-fat dairy products and also in tropical oils such
as coconut and palm. Saturated fats increase total cholesterol and
LDL-cholesterol.
One of the “good”
fats is monounsaturated fat. Monounsaturated fatty acids contain one
point of unsaturation and are found mostly in vegetable oils. Sources
of monounsaturated fat are almonds, avocados, canola oil, cashews,
filberts, hazelnuts, macadamia nuts, olives, olive oil, peanut
butter, peanuts, peanut oil, pecans, pistachios, and sesame seeds.
When monounsaturated fats are used to replace saturated fat in the
diet, they may help decrease total cholesterol and decrease
LDL-cholesterol without decreasing HDL-cholesterol.
Another “good”
fat is polyunsaturated fat. Polyunsaturated fatty acids contain more
than one point of unsaturation and are found mostly in nuts,
vegetable oils, and fatty fish. Sources of polyunsaturated fat are
almonds, corn oil, cottonseed oil, fish, mayonnaise, pumpkin seeds,
safflower oil, sesame oil, soybean oil, sunflower oil, sunflower
seeds, and walnuts. When polyunsaturated fats are used to replace
saturated fat in the diet, they may help decrease total cholesterol,
decrease LDL-cholesterol, and decrease HDL-cholesterol.
Consuming
monounsaturated and polyunsaturated fats has positive effects on the
body. Just because foods such as almonds, avocados, and pumpkin seeds
have a high fat content does not mean that they need to be avoided.
Try avocado in a salad and have almonds or pumpkin seeds for a snack!
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