“How much FAT is in it?”
It seems to be one of the most popular questions I hear when someone is talking about the nutritional value of food. However I believe that question should be followed by another, that being “What type of fat is in it?” I feel like the popular opinion nowadays is to stay away from fats, but the truth healthy fats should be consumed in your diet on a regular basis. Below is a brief description of both the benefits and risks for each type.
Monounsaturated:
- Lower Total and bad cholesterol (LDL) levels
- Increase good cholesterol (HDL) levels
- Found in olive oil, canola oil, sunflower oil, peanut oil, sesame oil, avocados, olives, nuts, and nut butters
Polyunsaturated:
- Lower triglycerides and reduce inflammation
- Found in soybean oil, corn oil, safflower oil, walnuts, flaxseeds, soymilk, salmon, tuna, mackerel, herring, trout, sardines, and tofu
Saturated
- Raise total bad cholesterol (LDL)
- Found in beef, lamb, pork, milk, cream, butter, cheese, ice cream, palm oil, coconut oil, and lard
Trans Fats
- Raise bad cholesterol (LDL) and lower good cholesterol (HDL)
- Found in baked goods, packaged snack foods, stick margarine, vegetable shortening, fried foods, and candy bars.
Research by David Villanueva, HFI