Top 10 Diet Myths: Myth 1, Low fat or No Fat Diets are Good for you
Generally the most predominant of all diet myths, is the untruth that you NEED to substitute current items you eat for the low fat option, if not cutting fat from your diet altogether.This could not be further from the truth, for several reasons. Your body desperately needs fat to function and produce energy.As a basic guideline, women require 70 grams of fat (minimum is 30 grams), and men need at least 95 grams (with 40 grams being their minimum). There are different types of fat from saturated, polyunsaturated to mono unsaturated.The key is to choose the healthier fats and steer clear of harmful fats.
Which fats are HEALTHY?
Unsaturated fats are by far the best choice. This means any mono unsaturated or polyunsaturated fats. The body produces cholesterol naturally to aid in building cells, it is the main substance in the fat deposits when there is buildup in the arteries.When these buildups get large enough, blood flow is severely reduced.This is the most likely reason fat has a bad reputation, but there are healthy alternatives!
Mono unsaturated Fats!
These type of fats may turn solid once put in the refrigerator, but remain liquid at a normal room temperature.Olive oil, canola oil and peanuts are all included in this healthy group of fats.Avocados are also part of this group, and are extremely delicious as well.
These fats remain liquid whether they are at room temperature or in the refrigerator.Oils are the main component of this group and include vegetable, sunflower, soy, corn and cottonseed.
Omega 3-Fatty Acids!
Omega 3 fatty acids are a type of polyunsaturated fat, and can be found mostly in seafood (such as fish).cold water fish like salmon have the highest concentration of these fatty acids, but other fish such as herring and mackerel are excellent sources as well. Flax oil, flaxseed and walnuts are great too, flaxseed oil contains just about as much as salmon.
Which Fats are UNHEALTHY?
Most common in animal products, (i.e. poultry, red meat, milk and butter), saturated fats are usually waxy in substance.These fats increase LDL (low density lipoprotein).
Hydrogenation is the process that occurs to produce trans-fatty acids.The reason this is done is to increase the solidity of the fat decreasing the likelihood it will spoil.This is a common ingredient in baked goods (cookies, doughnuts, cakes and french fries).
Choose Wisely and Remember your Body NEEDS a Little Fat!
Your daily intake of fat should be right at 10%, if not less than that.Your body DOES need fat, so be sure to check the labels on foods you're purchasing.Choose leaner meats, or try switching to fish!