Many people believe that any kind of oil is “bad” and will take all kinds of ridiculous measures to avoid all types of oil. At the opposite extreme are those who believe there is no way to avoid getting too much fat in the diet and so, do nothing to moderate fats, oils and their effect on the body. Of course, any extreme leads to unbalance. I know that in my other writings, I have said there are no bad foods; however, there are some bad fats, and there are some downright dangerous fats! It is extremely important to know the difference between the good, the bad, and the dangerous fats. There are three types of fats and oils: unsaturated fats, saturated fats, and trans fats/hydrogenated oils.
Our bodies need good fats and oils. They give us energy, help us feel satisfied with our food. They assist our bodies in absorbing vitamins A, D, E, and K, carotenoids and other important nutrients. Good oils help children and babies to grow and develop properly. They help adults to maintain good health. They moisturize our skin and hair, pad our joints, and keep the myelin sheath of the central nervous system properly coated so that it can perform correctly.
Unsaturated fats (monounsaturated and polyunsaturated) are the good oils. They include canola, flax seed, olive, corn, safflower, soybean, walnut, peanut, almond and many other delicious, nutritious organic oils that enhance your health and well-being when used properly and in moderation. These oils are all liquid at room temperature, so you know they will not turn solid in your system and clog up your veins. You also know that they will work smoothly through your body to lubricate your joints, hair and skin and keep your central nervous system working properly. For even more benefit, add Omega 3 Fatty Acids to your diet in the form of fish oil, flax seed oil, or borage oil supplements.
Saturated fats and trans fats are generally solid at room temperature. They include butter, lard, margarine, shortening, and the fat in animal products like cheese and meat. Tropical vegetable oils like coconut, palm kernel, and palm oil also contain saturated fat. While some of these are alright in very limited amounts, others should be avoided altogether. Margarine, shortening and any other hydrogenated oil should be removed entirely from your diet. Saturated fats raise LDL (low-density lipoprotein) cholesterol levels in the blood. This contributes to heart disease. Hydrogenated oils prevent the good oils from doing their job. They clog up your veins, and they coat your myelin sheath improperly, preventing good oils from coating it completely. This can cause central nervous system problems and has even been said to be a possible cause of multiple sclerosis.
You may be wondering exactly what trans fats are. Trans fat is created by the addition of hydrogen to vegetable oil. This process, called hydrogenation, turns liquid oils into solid fats. While it does increase the shelf life and flavor stability of foods that contain trans fats, it has the undesirable side effect of making those fats linger in your system and gum up your works! You will find trans fat in many products. Some to watch out for are vegetable shortenings, margarines, snack foods like crackers, cookies and cakes, and even some so-called health foods like nutrition bars. You will also find trans fat in foods that have been prepared with or fried in partially hydrogenated oils. As stated earlier, small amounts of trans fat can be found naturally, in some animal products. Processed foods generally contain trans fat. Always read the labels of the foods you are considering buying. If the label says that a food contains trans fats or hydrogenated oils, pass it by. Particularly avoid rapeseed oil and cottonseed oil. These are not food products and should not be ingested. Understand that, no matter how careful you are, some trans fats and hydrogenated oil will slip into your food plan. By making the conscious choice of saying “No!” to it every time you openly encounter it, you will go a long way toward keeping it out of your system.
Moderation is achieved by making conscious, mindful choices about your food plan. Read food labels and compare food items when you shop. Don’t just mindlessly throw things into your cart. Read the labels and make mindful choices about your nutrition. Choose items with no or low saturated fats and trans fats. When you cook, trim the fat you can see from meats, Use alternative cooking methods whenever possible rather than frying. Choose eggs from hens that have been fed a diet high in Omega 3 Fatty acids (and of course choose free range eggs). You may want to try using egg whites rather than whole eggs when it is sensible to do so, for example in baking. Don’t do ridiculous things like eating egg white omelets. This kind of silly, extreme behavior is likely to backfire on you and cause you to binge on the very thing you are trying to manage! Use low-fat or fat-free milk and milk products in baking, you will never know the difference. If you like them for drinking and on your cereal, use them for that as well. When you use oil rich foods like nuts, avocados, olives, and fish that are rich in oils, use common sense. While they are naturally high in beneficial fats and oils, remember that excess, even in good things, can cause problems. Be moderate and sensible to create a healthy food plan for yourself and to get the most benefit from using healthy oils.
Interesting Articles About Healthy Fats & Oils:
Healthy Oils: 5 Fruit Oils
Healthy Oils: 9 Nut and Seed Oils
Healthy Fat Keeps You Thin