MAX TRAINER - Nutrition Good Fat vs. Bad Fat In November 2013, the U.S. Food and Drug Administration (FDA) made the preliminary determination that partially hydrogenated oils (PHOs), the primary dietary source of artificial trans fat in processed foods, are not “generally recognized as safe” (GRAS) for use in food. Once the administration makes a final decision, it could mean that the use of partially hydrogenated oils in the food supply would be phased out over a number of years. Regardless of what decision the FDA makes, it is important to understand the differences between good and bad fats. On any nutrition label, four different kinds of fat may be listed: trans, saturated, polyunsaturated and monounsaturated. The simple explanation for why some fats are called ‘good’ is because they can have positive health benefits, and some fats are called ‘bad’ because they may negatively impact your health. The “Bad Fats” are considered to be trans and saturated fats. Bad fats: • Are shown to raise ‘bad’ cholesterol (LDL) • May lower ‘good’ cholesterol (HDL) • Can increase the risk factors for coronary heart disease and stroke. Trans and saturated fats can be found in many foods – including doughnuts, French fries, and baked goods including pastries, pie crusts, biscuits, pizza dough, and stick margarines and shortenings. You can determine the amount of trans and saturated fats in a particular packaged food by looking at the Nutrition Facts panel. Or, ask your restaurant server if they know what oil was used to prepare the item. Keep in mind that trans fat can still be present in foods that claim 0.00 grams of trans fat. This is because the current regulations allow food manufacturers with less than 0.5 grams per serving to claim 0.00 grams. You can spot these “hidden” trans fats by reading ingredient lists and looking for “partially hydrogenated oils”. The American Heart Association recommends less than 1 percent of your daily calories be devoted to trans fats, and less than 7 percent be devoted to saturated fats. “Good Fats” are monounsaturated and polyunsaturated fats. These fats: • Are shown to improve cholesterol levels • May help reduce risk factors of heart disease and stroke • May help reduce risk of diabetes • Could promote healthy nerve activity • Are shown to improve vitamin absorption • Are required to maintain healthy immune system • Promote cell development Foods that contain good fats include a number of vegetable oils, including canola oil, sunflower oil, corn oil, as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include some nuts and seeds such as walnuts and sunflower seeds. The American Heart Association recommends 15-25 percent of daily calories should be devoted to monounsaturated and polyunsaturated
Posted on: Sun, 18 May 2014 13:00:00 +0000
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