Fat is often seen as the villain in the world of nutrition. This is not true, as it depends on the type of fat. Saturated and trans-fats (also called hydrogenated or partially hydrogenated fats) are often added to processed foods such as potato chips and baked sweet items to preserve their shelf life. Saturated and trans-fats will promote inflammation in the body and cause the buildup of bad cholesterol. This can put you at risk of developing chronic diseases such as diabetes, heart disease, and other health complications. One way to help distinguish bad fats from good fats is to determine if the fat is solid at room temperature. Saturated and hydrogenated fats will stay solid at room temperature. If heated to higher than room temperature, they will melt. Examples include cheese, coconut oil, lard, butter, cream, and more. Healthy fats will not be solid at room temperature.
Healthy fats are made up of mono-saturated and poly-saturated fat. These types of fats have a good impact on the body, fighting inflammation in the body, and lowering the risk of developing chronic diseases and obesity. Healthy fat sources are nutritionally dense foods because they are filled with fat-soluble vitamins such as Vitamins A, D, E and K that the body needs to promote healthy growth, reproduction, and a strong immune system. These healthy fats are found in olive oil, canola oil, fatty fish, avocado, nuts, and seeds. Pairing these healthy fats with your meals can help keep blood glucose levels steady and within a healthy range. By choosing healthy fats, you can reduce your risk of type 2 diabetes.
Tips for eating healthier fat:
- Instead of frying vegetables, try sprinkling some olive oil on top and baking them in the oven.
- Instead of snacking on chips, enjoy ready-to-eat cut up vegetables with a dip of homemade dressing.
- When shopping, look at the ingredient list and avoid foods that list hydrogenated or partially hydrogenated fats.
- Look at nutrition labels and keep saturated fats to less than 7% of total calories eaten in a day.
- Cut back on eating processed meats, high-fat red meat, full-fat dairy products, butter, lard, cream sauces, poultry skin, coconut and palm oils.
- Limit eating out to a few times per month.
If you usually get store bought dressing, why not try making your own? Store bought dressings often contain unhealthy fats and have a high sodium content. By making your own, it is fresher and a great way to incorporate healthy fat into your meal! You can add the dressing to leafy green vegetables and/or any other favorite vegetables. Make it a complete meal by adding lean protein like grilled or baked fish.
Balsamic Vinegar Recipe
- ½ cup olive oil
- 3 tbsp vinegar of choice
- 1 tbsp Dijon mustard
- 1 tbsp maple syrup or honey
- 2 medium garlic cloves, finely minced
- ¼ tsp ground or fresh pepper
Directions are simple. Just mix all ingredients well. The dressing can be used immediately, or stored in a closed container in the refrigerator for up to 10 days. You can add fresh herbs such as basil or rosemary for variety and flavor.
Source: https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fats
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.