Good Fats: Unsaturated – Mono and Poly

Some people still argue that we should avoid all fats. No! Fat is essential, necessary for nerve function, protecting the organs, essential for proper brain development and absolutely necessary for the transport and storage of the fat-soluble vitamins A, D, E, and K. So, a low or moderate fat diet, yes. A NO fat diet – no way!

Now it is important that we choose the correct types of fat. There are healthy fats and unhealthy fats.

The 2005 Dietary Guidelines for Americans state:

Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

Why such a range of 20-35 percent? It provides that people who choose the higher range follow a higher mono- and polyunsaturated fat diet with lower amounts of carbohydrates. However, some people follow a higher carbohydrate diet (athletes for example) and the 20 percent fat is appropriate and should still be high in mono- and poly-unsaturated fats.

Why mono- and poly-unsaturated fats?

Polyunsaturated fats have a positive effect on LDL-cholesterol by helping lower it.

Monounsaturated fats have positive effects on LDL-cholesterol and HDL-cholesterol by helping lower LDL and raising HDL.

Where can you find the unsaturated fats?

• Nuts: pecans, macadamias, hazelnuts, almonds, peanuts, walnuts, pinon/pine nuts, cashews, pistachios.
• Nut butters that go with the nuts above (i.e.: almond butter, peanut butter, etc.)
• Dominant in oils such as: Canola, olive, sesame, corn, safflower oils
• Seafood – such as salmon, tuna, sardines, and herring. Fresh or canned is good. Just don’t fry it.
• They are also found in avocadoes and olives.

These foods and oils are a blend of mono-, poly- and saturated fat, but the predominant fat(s) are the unsaturated fat. Remember that 1-ounce of the nuts contains between 160-200 calories and 1 tablespoon of oil is 120 calories. The avocado, while a fruit and good for you, can add up to 325 calories in a medium avocado.

These are the healthy fats – mono and poly. Make sure these dominate over the unhealthy fats. Unhealthy fats, saturated and trans-fats, next time

Eat Well, Live Well, Be Well – with 20-35% fat.