Eliminating the confusion that has come about in regards to what are the “Good fats and the Bad fats” that has come about with the Keto diet. The Keto Diet has taken away for many people the simplicity of knowing what to include in your daily diet when it comes to “Good Fats” and to eliminating the “Bad Fats”. Let me help you to determine “The Secrets behind Good and Bad Fats” and this will help to uncomplicate any confusion.
Fat is as essential to your diet as protein and carbohydrates are in fuelling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients. . However these need to be what is known as Good Fats these have a positive effect within the body. The Bad Fats do not have a positive effect within the body. In this article you will learn the difference, how to include the Good fats and exclude the Bad Fats.
Good Fats are essential for Healthy Brain function
Bad fats are the ones that contribute to Weight Gain, Heart Disease, Circulatory Dysfunction and certain types of Cancer. These being the fats that must be eliminated from your diet if you want to reduce your risk of heart disease, circulatory dysfunction, obesity and cancer. To enjoy a life of Optimal Health, Happiness and Vitality.
Two types of Bad fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as:
- shortening & lard
- beef , lamb, chicken or pork fat
Fats are NOT Created Equal
Good Fats are found in plants, nuts, seeds and fish. These provide nutritional supportive for maintaining Optimal Health.
Whereas animal fat, trans fat (“hydrogenate” liquid oils) these being mostly your Bad Fats increase your risks of Heart Disease, Blocked Arteries therefore Circulatory problems and some Cancers.
Replacing Bad Fats with Good Fats in your Diet
Good Fats help nutrient absorption, nerve transmission, maintaining cell membrane integrity etc.: However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote your health positively while others increase our risks of heart disease. The key is to replace bad fats with good fats in your diet
The Good Fats
Good Fats aid healthy nutrient absorption, nerve transmission, maintaining cell membrane integrity whilst supporting healthy heart and circulation.
Monounsaturated fats (MUFAs) are known as your good fats, they will help lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Good fats are necessary for healthy brain function, vitamin and mineral absorption, healthy skin and are necessary for many of your body’s functions.
Good Fats are found in – peanuts, walnuts, almonds and pistachios, avocado, coconut and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.
•Polyunsaturated Fats Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
IMPORTANT TO REMEMBER: Even your good fats should be Eaten in small quantities, so as to avoid weight gain.
The Run Down on Bad Fats
The Bad Fats
Bad fats are the fats that block our arteries, are the hidden culprits behind heart attacks; varicose veins, blood clots. They block and prevent the blood being pumped and flowing effectively throughout our bodies therefore also preventing nutrition to be transported effectively to our organs and tissue.
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Saturated fat sources to be avoided –
- fat on the cuts of meat such as beef, pork, and lamb
- dark chicken meat and poultry skin
- high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
- tropical oils ( palm oil, cocoa butter)
- Some plant foods oils that should be avoided are palm oil and palm kernel oil.
Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, therefore Trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, pastries, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
- Trans fats are found in deep fried, take away food from fast food chains, also as mentioned in most of your frozen and pre-packaged meals, being aware that these also found in your supposedly healthier versions of frozen and pre-packaged meals.
The Move from Eating Bad Fats to Good Fats
- Avoid using cooking oils that are high in saturated fats and/or trans fats such as palm oil or vegetable shortening.
- Replace Bad Fats with Good Fats these include oils that are Low in Saturated fats and High in Monounsaturated and Polyunsaturated fats: such as- sunflower, rice oil, olive oil, coconut oil and flax seed oil. Foods to replace Bad Fats – Fresh fruit and vegetables, avocado, goats cheese, nuts like almonds, walnuts, pecan, brazil, pistachios (unsalted), olives, olive oil, coconut oil.
- Minimize to totally eliminating Commercially Processed and Packaged foods, Purchasing meals from Fast Food Chains. If you are purchasing any pre-packaged foods always read labels to look for trans-fat and saturated fat levels and look for o% of these fats.
- Trim the visible fat off of animal products, moving toward eating the lean version of these meats
Learn more about the Food to Eat and Why with Easy to follow recipes in my eBook: Eating to Live