The news is full of fat. I am not talking about filler pieces that highlight multiple births or directional gadgets. I am talking about actual fat. Saturated and unsaturated fat, triglycerides, trans fat, partially hydrogenated fat, good fat, bad fat, low fat, non-fat, good cholesterol, bad cholesterol; fat. Where is it found? What does it do? How can something that tastes so good be so very, very bad? These questions are worth a quick look because of all the permissions we give ourselves when it comes to ingredients, additions, entrées and desserts.
Where is dietary fat found? Silly questions, I know. Fat is in animal products, oils, beans, nuts, some vegetables and fruits, and almost all processed food. Naturally occurring foods like cashews, and non naturally occurring foods like chocolate cake share the common fat factor. Why does fat taste so good? Because fat is typically sweet! For this reason artificially low-fat and non-fat foods often have sweeteners and chemicals added in order to leave the sweet taste after the fat is removed. Staying away from processed food is a great way to avoid fat and/or added chemicals, but what about natural foods?
This is where fat gets complicated. Naturally occurring foods have different types of fat. Where milk and meat have saturated fat, sunflower and olive oil have unsaturated fat. Where saturated fats have triglycerides, unsaturated fats are categorized by mono and poly unsaturated fats. Where saturated fats increase Low Density Lipoproteins levels in the blood (LDL or bad cholesterol), unsaturated fats raise High Density Lipoprotein (HDL or good cholesterol) levels in the blood. Trying to figure out fat isn't easy or uncomplicated but I have a few suggestions to help you wade through the fat pool.
First; real, naturally occurring food is the best choice when wondering what fat is good fat. Load your plate with beans, nuts, fruits, veggies, plant oils, and whole grains; it's more likely nutritionally balanced without sacrificing taste. Second; fat that is solid at room temperature is saturated fat. That means fats that are liquid at room temperature are unsaturated fat. (Easy 'good fat' or 'bad fat' identification tool.) Third; be accountable for what you put into your body. If you are justifying the fried fish because it is on a whole wheat bun, or eat unlimited amounts of 'good fat' because it's good, you may want to reevaluate some food choices.
The good news is you need fat in your diet. Fat, along with protein and carbohydrates, fuels your body whether you walk, sleep, vacuum, weight lift, read, run or sew. Seek fats that are in fresh, whole, naturally occurring foods. Educate yourself on suggested daily dietary fat intake. Fortify your diet with vitamins. Drink buckets of water to wash away the discarded. And, as always, remember to wash your hands.
Just so we are clear; foods with ingredient labels are not naturally occurring foods.
Anna~
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