Good Fats vs. Bad Fats Fat is one of the three nutrients that provide calories in our diet. Fat contains 9 calories per gram, while carbohydrates and protein each have 4 calories per gram. For this reason, we often hear, "Fat is fattening." However, when eaten in the proper proportions, this is not the case. Saturated fats, the "bad" fats, found mainly in meat, poultry skin, and dairy products, especially cheese, are usually hard at room temperature and melt when cooked. High saturated fat intake is associated with high blood cholesterol (therefore an increased risk of heart disease) and some types of cancer. The first line of defense against high cholesterol is a diet low in saturated fat. Unsaturated fats, the "good" fats, are found in liquid vegetable oils, many types of fish, nuts, seeds, olives, avocados, and soybeans. Monounsaturated fats are better for you than polyunsaturated. Mono’s are associated with a reduced risk of heart disease. For example, the Mediterranean diet, high in mono fat (especially olives and their oil) and low in saturated fat, is one of the heart-healthiest diets in the world. Trans fats are fats that do not occur in nature; they are created by a chemical process known as hydrogenation, which hardens liquid fats (e.g., hydrogenated vegetable oil becomes shortening). Scientific studies suggest that trans fats do the most damage to our health. However, they are still widespread in packaged foods. Manufacturers like them because they are cheap, tasty, and increase the shelf life of foods. They are found in many types chips, cookies, cakes, and candy bars, as well as stick margarine and shortening. At this time, the trans fat content of foods is not required on labels, but you can figure out how much trans fat a food has by adding up the label’s fat breakdown, and subtracting that number from the total fat. Also, if you see the word "hydrogenated" in the ingredient listing, the food has trans fat. Bottom line: Fat is high in calories, so go easy on it, especially if you’re trying to lose weight. For cooking, choose oils with the highest monounsaturated fat content: olive, canola, and safflower. All oils contain 120 calories and 14 grams of fat per tablespoon, so it’s important to read the label for the types of fats. Buy snack foods made with non-hydrogenated oils. Choose whole over processed foods (e.g., buy plain rice instead of rice prepackaged with fat). Remove the skin from poultry, trim fat from meats, and choose low fat dairy products or soy-based dairy substitutes. When dining out, hold the cheese, cream sauces, and deep fried foods. To add healthy fats to your diet, throw some chopped walnuts in your oatmeal or sprinkle some olive oil and herbs on your bread instead of butter. And of course, eat plenty of fruits, vegetables, whole grains, and beans to displace fatty foods.
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