Are you confused about good fats and “bad” fats? Do you know what is better-omega 3 or 6 or 9? And why? Do you feel like you need. Ph.D to figure out how to eat healthy these days?
All this can be very discouraging to someone who doesn’t have a degree in biochemistry. Fortunately it’s not as complicated as you might think.
We tend to categorize fats these days into the “good category”(i.e. fish oil, monounsaturated fat) and “bad” fat (such as saturated fat, and trans fat).
What many have attempted to explain in the past is not necessarily true today. This article is going to make it crystal clear for you and eliminate any confusion about this subject.
-There are 3 omega fats-3, 6 and 9. They are named for the placement of a double bond in their structure.
-omega 3s are known to create anti inflammatory byproducts when metabolized by our bodies. Unfortunately we don’t get enough of this type of fat.
-Great sources are small fish like sardines and anchovies (or supplements made with these fish), chia seeds, and ground flax seeds.
-omega 6 and 9 fats are essential for health, but we have an over abundance of them (mostly because they are present in corn and corn is in everything). Omega 6 and 9 are metabolized into byproducts that cause
inflammation. That’s something to avoid! So eat less corn! (It’s all genetically modified anyway).
-saturated fats from animals are not good for you. This is where many toxins pool in the animal. So when you eat butter or bacon or any fat from an animal, you are ingesting all the toxins from that animal.
-saturated fats from plants are awesome and actually necessary for good health. Get these from nuts, seeds, coconut oil.
-mono saturated fats from avocados and olives are also very healthy. Try using extra virgin olive oil (cold pressed) “raw”. I will lightly steam veggies in a pan with water, drain, and add the olive oil at the end to preserve the nutrients and structure of the olive oil.
-plants have fats in them and these are also not only good for you, but essential for good health.
-trans fat should always be avoided. It can be found in many baked goods, crackers, processed foods, cake icings. Be sure to read the ingredients label and look for “hydrogenated oil”, “partially hydrogenated oil”, “fully hydrogenated oil”, or “shortening”.
It’s not difficult to incorporate healthy fats into your diet. Avoid processed foods, cut down on animal foods, and experiment with new vegetables and legumes.
Please make a comment below if you got something out of this article or if you have a recipe to share.