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Article of the Day
Saturated
Fats VS
Unsaturated
Fats--Polyunsaturated and Monounsaturated
The Bad Fats
Some fats are bad because they tend to worsen blood
cholesterol levels.
Saturated Fats
Saturated fats are mainly animal fats. They are found in
meat, seafood, whole-milk dairy products (cheese, milk, and
ice cream), poultry skin, and egg yolks. Some plant foods are
also high in saturated fats, including coconut and coconut
oil, palm oil, and palm kernel oil. Saturated fats raise total
blood cholesterol levels more than dietary cholesterol because
they tend to boost both good HDL and bad LDL cholesterol. The
net effect is negative, meaning it's important to limit
saturated fats.
Trans Fats
Trans fatty acids are fats produced by heating liquid
vegetable oils in the presence of hydrogen. This process is
known as hydrogenation. The more hydrogenated an oil is, the
harder it will be at room temperature. For example, a
spreadable tub margarine is less hydrogenated and so has fewer
trans fats than a stick margarine.
Most of the trans fats in the American diet are found in
commercially prepared baked goods, margarines, snack foods,
and processed foods. Commercially prepared fried foods, like
French fries and onion rings, also contain a good deal of
trans fat.
Trans fats are even worse for
cholesterol levels than saturated fats because they raise bad
LDL and lower good HDL. While you should limit your intake of
saturated fats, it is important to eliminate trans fats from
partially hydrogenated oils from your diet.
The Good
Fats
Some fats are good because they can improve blood
cholesterol levels.
Unsaturated
Fats--Polyunsaturated and Monounsaturated
Unsaturated fats are found in products derived from plant
sources, such as vegetable oils, nuts, and seeds. There are
two main categories: polyunsaturated fats (which are found in
high concentrations in sunflower, corn, and soybean oils) and
monounsaturated fats (which are found in high concentrations
in canola, peanut, and olive oils). In studies in which
polyunsaturated and monounsaturated fats were eaten in place
of carbohydrates, these good fats decreased LDL levels and
increased HDL levels.
|
Percentage of Specific
Types of Fat in Common Oils and Fats* |
|
Oils |
Saturated |
Mono-unsaturated |
Poly-unsaturated |
Trans |
|
Canola |
7 |
58 |
29 |
0 |
|
Safflower |
9 |
12 |
74 |
0 |
|
Sunflower |
10 |
20 |
66 |
0 |
|
Corn |
13 |
24 |
60 |
0 |
|
Olive |
13 |
72 |
8 |
0 |
|
Soybean |
16 |
44 |
37 |
0 |
|
Peanut |
17 |
49 |
32 |
0 |
|
Palm |
50 |
37 |
10 |
0 |
|
Coconut |
87 |
6 |
2 |
0 |
|
Cooking Fats |
|
|
|
|
|
Shortening |
22 |
29 |
29 |
18 |
|
Lard |
39 |
44 |
11 |
1 |
|
Butter |
60 |
26 |
5 |
5 |
|
Margarine/Spreads |
|
|
|
|
|
70%
Soybean Oil, Stick |
18 |
2 |
29 |
23 |
|
67% Corn &
Soybean Oil Spread, Tub |
16 |
27 |
44 |
11 |
|
48%
Soybean Oil Spread, Tub |
17 |
24 |
49 |
8 |
|
60%
Sunflower, Soybean, and Canola Oil Spread, Tub |
18 |
22 |
54 |
5 |
|
*Values expressed as percent of total fat; data are from
analyses at Harvard School of Public Health Lipid
Laboratory and U.S.D.A. publications. |
Top Referred
Sources / Websites for Today's Topic.
(Please log on to below links to find more detail of today's
topic)
www.ivillage.co.uk/dietandfitness/nutrition/fat/qas/0,,246_157990,00.html
www.muscletalk.co.uk/article-good-bad-fat.asp
www.lifescript.com/channels/Beauty/Beauty_Alert/good_fats_bad_fats.asp?
www.allanstime.com/Health/fats_good_bad.htm
www.drbackman.com/nutrition102.htm
www.bellaonline.com/articles/art11520.asp
www.spinalhealth.net/fats.html
www.ediets.com/news/article.cfm?cmi=1204029&cid=28
www.hsph.harvard.edu/nutritionsource/fats.html
www.healthcastle.com/goodfats-badfats.shtml
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