FATS IN OUR DIET
Fats occur naturally in foods and are necessary in our diet. Fats are important for many functions, including coating our nerve cells and nutrient transportation. Because fats also provide a concentrated source of energy, too much fat intake can lead to weight gain. There are four different kinds of fats:
MONOUNSATURATED FATS
Monounsaturated fats are found in plant-based foods and oils such as nuts, olive oil, and avocados. Eating these fats instead of saturated and trans fats can help to lower cholesterol levels and reduce the risk of heart disease.
POLYUNSATURATED FATS
Polyunsaturated fats are also found in plant-based foods and oils. Soybean and corn oils, as well as many seeds (such as flax, sesame, and pumpkin seeds) are high in polyunsaturated fats. Omega-3 fatty acids are also part of the polyunsaturated fat group. When used in moderation, polyunsaturated fats can also help to reduce the risk of heart disease.
SATURATED FATS
Saturated fats are found primarily in animal products such as bacon and butter, as well as some plant oils like coconut and palm oil. Too much saturated fat in our diet can lead to increased cholesterol levels, heart disease and diabetes.
TRANS FATS
Trans fats are created during food processing and can be found in margarines and many processed foods and snacks. Trans fats can be easily identified on foods labels by the words “partially hydrogenated oil.” Like saturated fats, trans fats are linked to increased cholesterol levels and heart disease. But trans fats are thought to be even worse than saturated fats.
CONSUMPTION GUIDELINES
Because fats, including unsaturated fats, are high in calories, most people should limit their total daily fat consumption. A good rule is to aim for less than 60 grams of total fat per day. Of these 60 grams, saturated fat should be less than 20 grams, and trans fat should be less than 2 grams. Keep in mind that some foods that are high in total fat are low in saturated fat, and vice versa. Here is the fat content of some commonly consumed foods:
FOOD AMOUNT TOTAL FAT SATURATED FAT
Almonds 1 ounce 14.4 grams 1.1 grams
Butter 1 TBSP 11.5 grams 7.3 grams
Coconut oil 1 TBSP 13.6 grams 11.8 grams
Glazed donut 1 donut 11 grams 5 grams
Olive oil 1 TBSP 14 grams 2 grams