The Shocking Truth About Fats
Posted under: Food, Nutrition
- 2 Comments on The Shocking Truth About Fats
- Posted by Jane Mukami
There is so much information out there and it does become confusing.
Here is what you need to know about fats…
• The body needs fats for energy, to help in absorption of other nutrients and for overall body functionality
• Fat has the highest number of calories per gram – 1 gram of fat has 9 calories while 1 gram of protein has 4 calories and 1 gram of carbohydrates also has 4 calories
There are different types of fat sources
Saturated fats are found in animal and dairy products. They are usually solid at room temp and visibly found in animal products such as chicken skin, solid fat on steak or pork, cheese
Transfatty acids are man made fats made through the chemical process of hydrogenation. They taste good and prolong the shelf life of goods on grocery store shelve.
Examples: most vegetable oils, margarine, cake mixes and frostings, waffle and package mixes, ice cream, non-dairy creamers, frozen burgers, beef sausages, beef hotdogs and ground beef, cookies, donuts etc
Good fats: Unsaturates
Monounsaturated fats are considered good fats and found in avocados, almonds, cashews, peanuts etc. Cooking oils are made from plants or seeds such as sunflower, canola, soybean, olive, sesame and peanut oils.
Polyunsaturated fats are found in fish, sesame seeds, pine nuts, brazilian nuts etc. Polyunsaturated fats contain healthy omega 3 and 6 found in fish, sesame, flaxseed, chia seeds
Examples of calories in heart healthy fat options:
1 tbsp of olive oil = 120 calories
18g/18 pieces of almonds or 18g = 100 calories
18g/14 pieces of cashews or 18g = 100 calories
17g/2 tbsp of peanuts = 100 calories
18g/28 pieces of raw pistachios = 100 calories
100g/1/3 of a medium sized avocado that should weigh about = 160 calories
32g/1 tbsp of natural peanut butter = 90 calories
Regardless of how healthy good fats are they are extremely high in calories and eating huge servings CAN and WILL lead to weight gain and/or lifestyle ailments.
It’s all about moderation.