Eating Healthy- What Do Good Fat, Bad Fat, and Low Carb All Mean?-

Today there are so many different diets and sayings that people are talking about.  What exactly do all those different fats and low carbs people talk about mean?

The Different Kinds of Fat

Unhealthy Fats:  Increase your risk of heart disease by increasing your LDL ("bad cholesterol") and your total cholesterol. 

Trans fat- Occurs when hydrogen is added to vegetable oil.  It makes the fat more solid and less likely to spoil.  Is found in:

• Fried foods (doughnuts, French fries, etc)
• Commercially made foods (crackers, cookies, cakes, etc)
• Shortening and some margarine

Saturated fat- Usually solid or waxy at room temperature, saturated fat is most often found in animal products.  Is found in:

• Coconut, palm, and other tropical oils
• Red meat
• Poultry
• Butter
• Whole milk

Healthy Fats: Can lower your LDL and total cholesterol, which in turn decreases your risk of having heart disease. 

Monounsaturated fat- Liquid at room temperature, but may solidify when put in the refrigerator.  Is found in:

• Olive, peanut and canola oils.
• Avocados
• Most nuts

Polyunsaturated fat- Liquid at room temperature and in the refrigerator.  Is found in oils such as:

• Safflower oils
• Corn oils
• Sunflower oils
• Soy oils
• Cottonseed oils

Omega-3 fatty acids- Found in different food sources, and can not be described as a liquid or solid.  Is found in:

• Fatty, cold-water fish (such as salmon, mackerel and herring)
• Flaxseeds
• Flax oil
• Walnuts
• Soybean
• Canola oils

("Dietary fats.")

What does "low carb" (carbohydrate) mean?

Low carb foods are foods that the manufacturers have changed.  They have lowered the amount of carbohydrates in that item by changing a few ingredients.  Some things that are done are:

• Replacing refined wheat flour with soy flour (is higher in protein), soy protein, and wheat protein
• Replacing sugar with sugar alcohols (maltito, lactitol or sorbitol) or artificial sweeteners (how sugarless candy is made)
• Adding high fat ingredients, like nuts

Low carb, low calorie, and low fat are not the same at all.  Begin to make a habit of reading labels to make good choices for your health.

("The Skinny on Low-Carb Claims.")

"Dietary fats: Know which types to choose." Mayo Clinic. 29 Dec. 2006. 21 Apr. 2007 < http://www.mayoclinic.com/health/fat/NU00262>.