Fats Simplified
We need some fat in our diet. (Fats are also one of the three main macronutrients). The kind of fat we eat makes the difference between feeling and functioning at our prime or putting ourselves at risk for heart disease and obesity.
Natural fats come in two forms:
Saturated fats: These come from animal sources and include butter, cream, and the fat in meats.
Unsaturated fats: From plant sources. There are two types:
Monounsaturated Omega-9 fats include nuts, avocados, olives, olive oil and canola oil.
Polyunsaturated Omega-6 fats include vegetable oils and Omega-3 fats include flax and cold water fatty fish.
Two exceptions are palm kernel oil and coconut oil. These are saturated fats.
Our body cannot produce Omega-3 and Omega-6 fats, so we must get them from our diet. It is important to eat these fats in the correct balance. Too many Omega-6 fats can reduce the good cholesterol in our bodies. Too much saturated fat can cause elevated cholesterol. Every cell in our body needs Omega-3 fats, and especially the brain.
A good way to ensure that we good fats in the proper balance, is to cut down on saturated fats, decrease the use of Omega-6 vegetable oils, increase the amount of Omega-9 fats and supplement with Omega-3 oil.
Trans fats are Omega-6 oils which have undergone a chemical process to alter their structure. This process is called hydrogenation. This process is used to make the oils more shelf stable and to remain solid at room temperature. You know these products as margarine and shortening. Trans fats also appear in many processed foods such as non-dairy creamers, dessert toppings and snack foods. These can interfere with cell function.
When looking at which fats to eat on the Zone diet, it is recommended to eat monounsaturated Omega-9 fats, decrease the use of Omega-6 fats, eat a limited amount of saturated fats, supplement with Omega-3’s, and avoid trans fats and artificial fats.
Fats
Best Choices (Monounsaturated)
AvocadosNuts
Oil, Olive
Oil, canola Fish oil
Better Choices (Polyunaturated)
CoconutCoconut milk
Oil, vegetable
Oil, peanut
Oil, Flaxseed
OK Choices (Saturated)
ButterCream, fluid, heavy whipping
Sour Cream
Cream Cheese
Oil, vegetable, palm kernel
Lard
Mayonnaise
Salad dressing (full-fat)
Worst Choices (Trans-Fats)
MargarineShortening