Traditionally, it was thought that the less fat one ate, the easier
weight could be lost and the dieter would also be likely to reduce
their cholesterol and general health at the same time. Mounting research
shows that for the majority of people, eating a balanced, low-fat diet
is beneficial – the surprising recommendation in the research
is that people should eat more of some fats, as these promote health
and can actively work to lower cholesterol as well.
The long and short of it is, whether you’re aiming to lose weight
or not, following a low fat diet has a number of health advantages. For
most of us, it is easy to divide the fats in our diet into two groups, ‘good’ and ‘bad’.
Below, we’ve tried to explain the differences and give you a few
pointers to getting the balance right for your own low fat diet.
Bad fat
A ‘bad’ fat, is a saturated fat. How can you easily spot
one? As a general rule, at room temperature, a saturated fat is solid – good
examples are animal products, such as butter, cheeses and lard. There
are also a few obvious exceptions, such as whole milk which remains
liquid at room temperature, and margarine which is a vegetable product.
Other foods that contain higher levels of saturated fat include palm
and coconut products. Saturated fats are worse for you because they
contribute to higher cholesterol, arteriosclerosis and add to the layer
of fatty tissue that your body naturally builds up under the skin as
insulation. That’s right, saturated fat can make you fatter.
Good fat
‘Good’ fats are called unsaturated fats – these are divided
into two groups, monounsaturated fats, which are actually good for you and polyunsaturated
fats, which are even better. Monounsaturated fats are primarily found in nuts
and seeds. Good examples of monounsaturated fat are single-source oils, such
as olive oil, sesame oil and corn oil. Polyunsaturated fats are the best fats – these
include the Omega-3, Omega-6 and Omega-9 fatty acids linked closely to everything
from lowering the risk of heart disease and increasing brain activity and concentration
in school children.
It shouldn’t be surprising that ‘good’ fats are
found in good foods – fish, eggs, vegetables, nuts and seeds
are all great natural sources of both mono- and polyunsaturated fats.
Healthy low fat diets
In general, you should get no more than one third of your calories
from fats – and of those, 10% or less should come from ‘bad’ or
saturated fats. Try to get your fat from whole foods, rather than processed
foods and the fat you are consuming will be healthier. Also, be sure
to read the labels – foods free from ‘transfats’ are
generally lower in saturated fats than their competitors on shop shelves. |
