Fat: Friend or Foe?
From South Beach Diet
Because fat is the most concentrated source of energy (i.e., calories) you can get from food, it's often vilified by popular weight-loss plans. Not all fat, however, deserves its bad reputation. Actually, good fats -- like extra-virgin olive oil and canola oil -- are an essential part of a healthy diet. Did you know that fat transports fat-soluble vitamins A, D, E, and K through your body, cushions your vital organs and bones, and keeps your cells healthy, all while helping food taste better?
The South Beach Diett encourages you to enjoy the good fats. Not only are they considered essential fats, meaning you must consume them in your diet to maintain good health, but they also add flavor and texture to foods and help you feel satisfied. Certain fats, the so-called bad fats, should be avoided, since they contribute to heart disease and stroke. Here's a rundown:
Good fats:
Unsaturated fat (mono and poly) generally exists in liquid form at room temperature. These are the good fats that we encourage you to enjoy on all Phases of the South Beach Diet. Unlike saturated and trans fats, unsaturated fats can lower your risk of heart disease and stroke. Monounsaturated fats include extra-virgin olive oil and canola oil. Polyunsaturated fats include the omega-3s found in fatty fish like salmon and tuna.
Bad fats:
Saturated fat usually exists in solid form at room temperature. It's found in animal products, like full-fat cheese and red meat, and some vegetable oils (coconut and palm kernel oils). Eating too much saturated fat can lead to high LDL ("bad") cholesterol, which can ultimately contribute to heart disease.
Trans fats are created when an unsaturated fat (like vegetable oil) is chemically altered so that it stays solid at room temperature. Consuming trans fats can lead to clogged arteries. Trans fats are found in processed foods like chips, baked goods, and fast foods. You'll see the words "hydrogenated" or "partially hydrogenated" on the ingredient label if trans fats are present. Also, since January 2006, the U.S. Food and Drug Administration (FDA) has required food manufacturers to display the amount of trans fats on all of their product labels. Note: Children under the age of 2 should not be on a fat-restricted diet, since fat is important for proper brain development.
