Low-fat diets have been considered the most effective weight loss technique since the 1970’s, and most dieters seem to have adopted a ‘No Fat’ attitude. While it is necessary to reduce your fat consumption to enhance your weight loss, it must be understood that there are many different types of Fat.
Some fats, such as unsaturated fats and Omega 3 fats are actually good for your physical and emotional health. Dietary fats are one of 3 macronutrients that provide energy to your body. Fat is also essential to dissolve certain vitamins (A, D, E, and K) and absorb their nutrients.
Monounsaturated Fats (MUFAs)
Monounsaturated fats are beneficial because they can the lower bad cholesterol (LDL) in your blood, while increasing the levels of HDL or good cholesterol. MUFAs can also help control your blood sugar and insulin levels.
Foods with monounsaturated fats include organic peanut butter, unsalted Nuts (peanuts, pecans, almonds, cashews, hazelnuts, and macadamia), Avocado, and Olives. They are also found in cooking oils such as canola, olive, peanut, sunflower, and sesame oil.
They are beneficial because they reduce the levels of triglycerides in your blood and help decrease blood pressure levels.
Vegetables such as peppers, soybeans, potato, radish, jalapeno, alfalfa seeds/sprouts, endame, broccoli, asparagus, grape leaves, tomato, aragula, and onions are rich in polyunsaturated fats.
Omega 3 Fatty Acids
This is a type of polyunsaturated fat, Omega 3 fats are known to have a wide range of benefits and can protect against strokes, heart disease, cancer, arthritis, joint pain, dementia, memory loss, and inflammatory skin conditions.
Omega 3 is commonly found in fatty fish such as salmon, lake trout, albacore tuna, sardines, mackerel, and herring. It may also be found in tofu, green soybeans, walnuts, and flaxseed.
- Monounsaturated fats and polyunsaturated fats can help reduce the incidence of heart disease by lowering your cholesterol level.
- Be wary of ‘fat free’ foods. They typically contain refined sugars, carbohydrates, and are high in calorie content.
- Good fats are filling, and can help you combat overeating.
- The USDA recommends limiting your fat intake to 20% – 35% of your daily calories.