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Clash of the Titans: Good Fat vs. Bad Fat (June 21, 2010)
By Inshape | June 21, 2010
No one can resist the subject; the Today show, Access Hollywood, CNN, Dr. Phil and Oprah, among other media, all cover it on a regular basis. And billions is spent each year trying just to understand the existence of this sometimes harmful but very necessary substance that exists in every living person in the world.
Fat is so popular that whole companies have been formed to fight it. You’d think that it was the Taliban or something. People are going crazy, trying to arm themselves with the best knowledge about it…what to trust…what to cut off from diets…and what’s okay to consume.
Good fats are the naturally occurring traditional fats that haven’t been damaged by high heat, refining, processing or other man-made tampering such as partial hydrogenation. The polar opposites are very processed, and the worst of which has recently been found in more foods than most of us probably care to know about. Trans fat is vegetable oil infused with hydrogen…changing the oil from a liquid to a solid (vegetable oil becomes Crisco). It becomes a difficult fat to digest; therefore, it increases the amount of bad cholesterol (LDL) in your blood and lowers the good cholesterol (HDL) while dangerously increasing your risk of heart disease. It increases shelf life, but ends up decreasing human life by stiffening the arteries, causing type-2 diabetes and weakening the immune system. Harvard scientists estimate that trans fats may contribute to more than 30,000 premature deaths each year. An 80,000-person study also showed that by getting just 3% of your daily calories from trans fats increases your risk of heart disease by up to 50% (Men’s Health).
The FDA has taken steps to require manufacturers to include trans fats on labels, however this won’t go into effect until 2006. Just be aware of these hidden fats, and steer clear of any label mentioning hydrogenated or partially hydrogenated oil, margarine, or vegetable shortening.
Good Fat: Don’t worry – be happy! Lots of natural foods are out there with fat that is useful and very good for the human body. Just remember that moderation and diversity are key!
Nuts: a great mid-day snack (don’t go crazy on the serving size though)
Avocados: add small chunks to a salad or a couple of slices to a sandwich
Fish Oils: salmon, tuna, think sushi and seared grill delights! The yummiest fats!
Olive Oil: cooking with it or adding it to salads adds tons of flavor. Enough said
Organic – free range meats
Fresh dairy products (milk, cheese, butter): the downside is lactose intolerance, but if your body can handle it, dairy packs a punch with healthy fats, calcium, and Vitamin D.
Bad Fat: The bad fats are what we love about most foods! Fast foods pack it in, and surprisingly, so do a lot of so-called “health” foods (mostly the kind that are pre-packaged).
Fried Foods: you guessed it – French fries, potato chips, tortilla products – just to name a few. They’re on every corner, and a part of every menu. Watch out!
Partially hydrogenated oils: you basically find this item in the ingredients list of lots of processed sweets and snacks. Be very careful – this is the hidden ingredient that keeps shelf food fresh.
Refined vegetable oils: popular vegetable cooking oil is made up mostly of polyunsaturated fat, which is much more difficult for bodies to process and flush out as waste.
The team at inSHAPE is committed to your successfully active lifestyle, and if you need any assistance getting started with a fitness program or nutritional regimen, please let us know. Sign up for a free review of your health history and complimentary workout or give us a call (212.362.1001) so that we can help you and your heart stay fit and healthy.
Have a great week and if you have any questions, suggestions, or comments, please send us a note to info@inshapellc.com, call 212.362.1001, or visit our website at www.inshapellc.com.
Topics: Nutrition |
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