How to tell Good Fats and Bad Fats

When you think of fats, it is hard to think that there are such things as good fats. However, this is true. It is very important that we all learn as much as we can about fats before we start thinking about losing fats or losing weight.

Our bodies need fats to function. Without fats, many vital organs like our heart, lungs, eyes and brain cannot function properly, just to name a few. The problem is not fats, the real problem in most cases is too much fats exist in the body.

So, over-indulgence aside, we also need to understand the difference between Good and Bad fats. How do you tell them apart?

Generally, good fats contain essential fatty acids, does not increase our “bad cholesterol” (LDL) levels by much and can be considered the healthy choice.

Bad fats on the other hand, are fats that increase our overall cholesterol levels by much and more importantly, increase the bad cholesterol (LDL) levels by a disproportionately larger amount.

When your body has a good balance of good and bad cholesterol, all is well. But an imbalance, especially an accumulation of bad cholesterol can lead to several health problems.

Following s a very simplified list of some good and bad fats.

Good Fats

Unsaturated fats are generally considered to be good fats. They are divided in to two kinds – monounsaturated and polyunsaturated fats.

Monounsaturated fats: these types of fats lower the total cholesterol and the bad cholesterol (LDL) levels while increasing the good cholesterol (HDL) levels. Examples include: Nuts like peanuts, walnuts, almonds, pistachios, avocado, canola and olive oil. Monounsaturated fats have also been found to help controlling body fat, and hence, aid weight loss.

Polyunsaturated fats: these types of fats also lower total cholesterol and the bad cholesterol (LDL) levels. The most common source of these types of fats are salmon and fish oil, as well as corn, soy, safflower and sunflower oils. The much touted Omega 3 fatty acids belong to this group of good fats.

Bad Fats

Saturated fats are generally considered to be bad fats. There is a modern derivative known as Trans Fats which has become the talk of the town simply because it is so harmful to human health. Trans fats are created by a process known as hydrogenation and was originally intended to help fats last longer in packaged foods. Unfortunately, it is now know that trans fats is one of the main culprits for increasing the LDL levels. Worse, because of its twisted form, trans fats are hardly suitable for our bodies to assimilate and use. While saturated fats are bad, trans fats are much worse. Many commercially packaged foods and fried foods contain trans fats.

7 Facts of Fats

So often, we hear bad things about fats. Every one who wants to lose weight think about fats from the start. You would see fats as “the enemy”.

Excess fats need to be eliminated before you can lose weight. But to lose weight effectively, it is not just about getting rid of the fats. You need to understand what, in the first place, are fats doing in your body. You need to understand what types of fats are healthy, how much fats you need.

Here are 7 facts of fats that you need to know:

#1 – Plant based fats are generally healthier fats

There are many benefits that have been found to be associated with plant-based fats. It is believed that most of them have cancer-fighting abilities. Examples include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, avocados, and coconuts

#2 – Fats are a necessary part of your diet

You should not eliminate fat completely from your diet. There are important functions in your body that rely on fatty-acids and fat tissues. What you do need to do is to control the intake and control the type of fats you take.

#3 – Saturated fats are generally unhealthy fats

Saturated fats increase the level of low-density lipoprotein (LDL or "bad") cholesterol. Saturated fats are mostly found in red meats and whole milk diary products.

#4 – Nuts are healthy

Yes, nuts have very high fat content. However, these are the “healthy” fats and should be taken. Again, excessive intake is never good, no matter what foods you take. Nuts also have Vitamin E, zinc and are a good source of fibre.

#5 – Fish Fat is essential to your well being

Many people are not aware that the much touted “omega-3” is nothing more than the fatty acids found in fish. This is one of the very few food that have many benefits.

#6 – Low Fat diets are not essential for you to lose weight

It is quite ironic. But low fat diets are usually over loaded with sugars and other refined carbohydrates. They may actually lead to higher calorie in-take and defeat the purpose of dieting in the first place. Fat is filling and help to control your food intake.

#7 – Trans-fat is not inert

Of all the fats, trans fat is likely the most horrendous of them all. It is actually normal fats deformed and twisted by a process known as hydrogenation. If you do not have enough healthy fat intake, your body will resort to using the trans fat that it finds. That could lead to some really bad problems like cancer and heart disease.