Diet Nutrition Information
Best Dietary Fats
Which Are The Healthiest Fats or Oils?
In simple terms, there are three basic types of fats:
At present, monounsaturated fats are considered to be healthier than polyunsaturated fats, because they reduce bad cholesterol (LDL). Polyunsaturated fat does this too, but it tends to reduce good cholesterol (HDL).
Oily Fish - Polyunsaturated Essential Fatty Acids (PUFAs)
Some fats are essential because we cannot manufacture them ourselves, and must be obtained in our diet. These healthy fats include the family of omega 3 and omega 6 fats, which are part of the polyunsaturated fat family. An excellent source of essential fatty acids is oily fish.
Monounsaturated Oil Best For Cooking
Oils high in monounsaturates are best for cooking. For example, olive oil has the highest oxidation threshold: meaning, it remains stable at higher temperatures and is not easily transformed into hydrogenated or saturated fat.
Unrefined Oils are Best
In general, the less refined the fat/oil, the healthier it is. Chemically processed oils are quite different from mechanically pressed oils (much better), and since pesticides often gather in oils, organic oils are best. The best oil is unrefined, mechanically pressed plant oil which is pesticide free and stored in opaque glass containers. Good choices include: hemp seed oil, flax oil, soy oil, extra virgin olive oil, wheatgerm oil and walnut oil.
Which Fats/Oils are Best for Weight Control?
From a calorie viewpoint, all oils are equally fattening. They contain about 120 calories per tablespoon.
How Much Fat to Eat?
We need regular fat in our diet, otherwise we cannot absorb the fat-soluble vitamins A,D,E and K. That said, US government food pyramid guidelines advise that fats should be eaten "sparingly". Most nutritionists and dieticians recommend a daily fat intake of no more than 30 percent of calories - that's about 50 grams of total fat, if you're following a 1600-calorie diet.
Restrict Saturated Fat Intake
Also, you should restrict your consumption of saturated fat, including hydrogenated or trans-fats,to a minimum - no more than 5-10 per cent of calories. This adds up to a maximum of 20g of saturated fat per day.
Dietary Fat Resources
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