Saturated, monounsaturated, trans and poly. Are you confused yet? You may be even if you've been keeping up on what types of fat to eat and which to shun. By now you've probably heard of stealthy trans-fats. If they're not on the "Nutrition Facts" panel yet, they're soon to arrive. Trans-fats are sinister because like saturated fat, they raise total cholesterol and LDL, the "bad" cholesterol levels. Trans-fats lower levels of beneficial, HDL cholesterol in the body. Also, consumption of trans-fats may inhibit the absorption of healthy fats that are necessary for the growth and functioning of vital organs. Though much has been made about the dangers of trans-fats, experts caution that those warnings shouldn't overshadow the potentially disastrous effects of saturated fats. Medical expert Dr. Andrea Pennington states that saturated fats "…increase your cholesterol levels, which can lead to clogged arteries, heart attacks, strokes and obesity."
Before we go any further, let's take a closer look at the different types of fats:
Monounsaturated: These "good" fats are found mainly in plant sources, like nuts, avocados and olive, peanut and canola oils. They are liquid at room temperature.
Polyunsaturated: These fats, which include the healthy omega-3 fatty acids, are also found in plant oils such as safflower, sunflower, corn, flaxseed and canola oils, as well as in seafood. Polyunsaturated fats are either liquid or soft at room temperature. Essential fatty acids — alpha-linolenic and linoleic acid — are also in the polyunsaturated group. These fats, which we need to get from the foods we eat, are necessary for the creation of cell walls and hormones in the body.
Saturated: These fats are found mostly in animal products. Red meat, poultry, cheese, butter and other dairy products are the main sources. Some plant products like palm, coconut and palm kernel oil are also saturated. These fats are solid at room temperature.
Trans-: This type of fat is formed when unsaturated vegetable oils are hydrogenated (or partially hydrogenated) to form solid, more stable fats. Hydrogen atoms are actually added to the oils. Trans-fats include margarine and shortening and are found in everything from crackers, cookies, doughnuts, frozen pie crusts, deep-fried foods, and foods with chocolate coatings.
Butter vs. Margarine
This debate has raged on for years. If you're looking for a healthy morning spread, avoid stick margarine. Choose a light, soft margarine or butter substitute that says "trans-fat free" on the package. Butter lovers should use it sparingly to cut down on saturated fat.
Trimming the Fat
Keep your total fat intake to around 30 percent of your total calorie intake
Limit saturated fat intake to no more than 7 to 10 percent of your intake
Get about 10 to 15 percent of total calories from monounsaturated fats
About 10 percent of calories should come from polyunsaturated fats
For an individual eating 2,000 calories a day this translates to 66 grams of total fat and no more than 16 to 22 grams of saturated fat per day. Though the Nutrition Facts label won't be listing trans fats until January 2006, it's best to steer clear from foods containing them.
What's the bottom line? At 9 calories per gram, fats are our most caloric energy source, so we need to keep track of how much we're eating, no matter what type. Still, you'll improve your health greatly by eating more monounsaturated and polyunsaturated fats, including omega-3 fatty acids. Make an effort to cut back on saturated fats and try to avoid trans-fats.
How can you scout the supermarket aisles for products with trans-fats since they're not yet on food labels? Look for the words "hydrogenated" and "partially hydrogenated" and steer clear of these products.
Yesterday afternoon, after I had just read this article, my teenaged son and I were talking about fast-food in general and McDonald's in particular. He loves the fries (so do I) but he knows they shouldn't be part of a daily diet. He does not have a weight management issue (lucky duck, he inherited dad's fast metabolism and lanky muscles). We were talking about more about long term health and how fast-food fits in there. Armed with the knowledge I'd gained from your article, Kimberly, I was able to give him a much better answer than I would have been able to otherwise!
Wow! I'm glad that this article helped!! I know that sometimes my eyes glaze over as I'm reading about the differences in fat. Monounsaturated, polyunsaturated, etc. I guess the big thing is that "unsaturated" fat is the better stuff.
I'm envious of your son being able to eat pretty much whatever he wants. Hey, have you guys ever watched that documentary movie called "Supersize Me"...? I watched it and it was really an eye-opener. It's about a guy who, for the purpose of the movie, eats ONLY food from McDonald's. I think he has to get all of his beverages there too. He eventually had to quit because his health had deteriorated so much. I can't remember if he was supposed to eat it for 30 or 60 days (or was it more?). Because of this documentary, McDonald's dropped the "supersize" version of their foods. Very interesting!!
Wow! I'm glad that this article helped!! I know that sometimes my eyes glaze over as I'm reading about the differences in fat. Monounsaturated, polyunsaturated, etc. I guess the big thing is that "unsaturated" fat is the better stuff.
When I started eating healthier, after my doctor told me my cholesterol was too high, that's one of the first things I did was "fat research".
Monounsaturated fats are, of course, the best and can actually help to boost your good (HDL) cholesterol. So I'm always looking for ways to increase those fats, without getting TOO much, and without adding too many calories. For example, I buy the Smart Balance spread and I try and add at least a teaspoon a day, since it's full of the monounsaturates.
I also eat lots of peanuts.
Saturated and trans fats are my biggest issue... meaning the ones I watch out for the most. My daily food intake is always below 30% total fat (usually much lower, around 15-20%) and saturated fat is always below 10% total for the day.
Wyllenn: You are right... I just went out to the website: www.supersizeme.com. I must have started a project while watching the show. I remember one of the specialists begging him to quit at day 20. (I think I started wrapping Christmas presents.) Anyhow, it is definitely a GOOD movie to watch for eye opening facts and to see how much this guy's physique changes, etc. I haven't been to a fast food place since I watched the movie. (I don't count Subway as being fast food.)
LLV: I dropped my cholesterol by 114 points in January (one month) by eating oatmeal or cheerios for breakfast AND making sure to curb the saturated and trans fats. Yes, I was also on Vytorin... but my doctor told me that it didn't work THAT good!
LLV: I dropped my cholesterol by 114 points in January (one month) by eating oatmeal or cheerios for breakfast AND making sure to curb the saturated and trans fats. Yes, I was also on Vytorin... but my doctor told me that it didn't work THAT good!
Kimberly
That was the thing with me, my doc wanted to put me on cholesterol-lowering drugs and I refused to take them. I went and had the test, he saw my cholesterol was too high and slapped a prescription in my hand. After reading the horror stories about cholesterol-lowering drugs (statins and the like) I said, "Wouldn't it be better for me to try and get my cholesterol down on my own? I know why it's high - I eat too much fat."
(this is before I changed my diet for life)
He said it was up to me. So I started changing my eating habits, lost a bunch of weight, and brought my cholesterol AND my blood pressure down on my own.
I'm envious of your son being able to eat pretty much whatever he wants.
Pffft you think *you're* envious??? While I'm absolutely thrilled for him, it makes me pity myself and my "walk-past-a-doughnut-and-gain-weight" body even more! He's a good kid though, and I'm so glad he's broken the cycle of my side of the family. And if someone had to have the weight management issues, I'd gladly take it rather than saddling him with it.
Quote:
Originally Posted by kimberlyinMN
Hey, have you guys ever watched that documentary movie called "Supersize Me"...?
Yes, we both have watched it, but with a slightly critical eye. Morgan Sperlich (sp) slanted the documentary to emphasize his point (McDonald's = BAD). While many of the items on McDonald's menu aren't "health foods" (there's an understatement ), I do feel, had he tried, he could have selected a healthier set of food items than he did. I don't think he made a fair and balanced presentation.
He went way overboard in an effort to "prove" his point. For me, that just weakened his position, because he tried to demonize McDonald's. It was sensationalist "journalism".
I believe my son's class will be watching and discussing it in next year's health class. I'll be interested to see what the students think, both about the health aspects of the fast-food menu and about Morgan Sperlich's "documentary".
I guess that is like most documentaries... they don't typically portray the facts for all sides involved, just the message they want to get across. Kind of like watching NBC news and how they slant their news towards the Democrats. BUT... I'm sure we don't need to talk about politics!
Actually if we didn't already know that eating fast food 100% of the time would most likely be detrimental to our health, then we must have been living in a cave! I do miss the French fries.
I've gotten better eating out too... most restaurants will substitute the fries for a baked potato or salad. If my husband gets the fries, he'll let me have one. Usually one is enough. (Note that I said "usually"... this isn't fool-proof.. and I'm the fool!)
He went way overboard in an effort to "prove" his point. For me, that just weakened his position, because he tried to demonize McDonald's. It was sensationalist "journalism".
I totally agree.
I sat watching that show, shaking my head and said, "God, what a dumbass."
That show was just ridiculous. And I've heard people actually say, "I'll never eat at McDonald's again!"
Why? Because of one idiot who gorged himself on so much food he had no choice but to puke it back up?
You can make just as many unhealthy food choices right inside your own home.
I watched Supersize me, and it made me get some mad cravings for McDonald's french fries
I don't eat there much as while it is tasty to eat it makes me way sick after (not really sure why) but the only fast food burger place I frequent anymore is Wendy's, and it's not cause I'm trying to eat healthier or anything just personal choice. I agree about his slant being a bit unfair. Unfortunately it always makes me a little sad to think how easy it is to get unhealthy (30 days of bad food) versus how long you have to eat GOOD to see the same reverse results. I will persevere though!
I watched Supersize me, and it made me get some mad cravings for McDonald's french fries
I got a craving for a Big Mac, lol!
That used to be my favorite sandwich there. I don't think I've had a Big Mac in over 2 years.
However, I've made myself 'mock' Big Mac's at home. A veggie burger (I don't think it's necessary to use two burgers and 3 pieces of bread) on a light bun with veggie slices soy cheese and lite thousand island dressing.
Not exactly the same thing, but it works when I have my cravings
The Facts on Fat
He's a good kid though, and I'm so glad he's broken the cycle of my side of the family. And if someone had to have the weight management issues, I'd gladly take it rather than saddling him with it.
), I do feel, had he tried, he could have selected a healthier set of food items than he did. I don't think he made a fair and balanced presentation.
