Good fat, Bad fat

NOT ALL FAT IS BAD!

There is so much confusion and misunderstanding regarding the topic of fats, that some clarity is required.

The first thing to get straightened out is that not all fat is bad.   In our fat-phobic times it is most likely that this information is contrary to everything you have ever heard or been told, but it is a well researched fact.  We need to eat fat and indeed our bodies thrive from a moderately high intake of healthy fats. 

Dietary fat is part of the functioning controls of appetite, weight control, heart health, brain function, hormone production, skin health, immunity, and energy production.

Since the introduction of low fat and diet foods, obesity levels and incidences of raised cholesterol have increased worldwide. Cholesterol lowering medication is one the highest earning of prescribed drugs in Ireland.

The most important issue regarding fats however is the difference between Good Fat and Not Good Fat, and this really does matter with regard to health. 

GOOD FATS:

• Olive Oil (Cold pressed and Virgin)
• Nut oils (ie hazlenut*, walnut*, macadaemia)
• Seed oils (i.e. pumpkin*, sesame, black seed*)
• Butter
• Avocado oil
• Nuts and seeds (excluding peanuts)
• Butters from nuts and seeds (excluding peanut butter)
• Oily fish and fish oils*
• Coconut oil**

NOT GOOD FATS:

• Hydrogenated/trans fats (a once common*** ingredient in margarines, cakes, biscuits, crisps, fried food, fish fingers, crumbed fish and chicken, ice cream, sweets.)
• Margarine
• Low-fat fats and cheeses
• Canola Oil
• Any oils called 'Vegetable Oil'
• Pre-used oils
• Any oils, butter or nuts that smell or taste rancid

With regard to saturated or unsaturated fats, it is necessary to keep in mind the need for balance. For example, red meats can be limited to 2 times per week, with oily fish 3 times week.
A healthy diet should contain both types of fats, with the emphasis being placed on getting a varied, healthy intake of all food groups each day and taking in limited saturated fats.

*    these oils should not be heated
**    eat in moderation. Coconut oil is a saturated fat
***    hydrogenated fat use as an ingredient has been regulated in many countries. In Europe it is limited to 2% of fat content. This is not a worldwide situation so be aware that many countries have no regulations.

MindBody Nutrition,
Oranmore, Co. Galway.

Telephone: 087 9705151
Email: info@mindbodynutrition.ie

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