Good Fats vs Bad Fats
Like good carbs and bad carbs, there are good fats and bad fats. Fats that are good for us and are essential to good health are called "essential fatty acids" or EFA's. Fats that are not good for us are the trans fatty acids, which appear on ingredient labels as hydrogenated or partially-hydrogenated vegetable oils. The amounts of trans fat in processed foods are now required on food labels.
Contrary to popular belief, most people do not consume enough fat in their diets- the beneficial kind that are necessary for good health. These good fats, also know as Omega-3, are important for cardiac health, insulin balance, mood stability, joint and skin health.
Foods that are rich in Omega-3 include fish, fish oil, green leafy vegetables, hemp, avocados, walnuts and flax seed. Like everything else, fat needs to be consumed in moderation, so it is important in ChefsDiet™ 40-30-30 Program to consume healthy fats when you are eating fats. Some bad fats to avoid are corn, soy and sunflower oils, found mostly in prepared foods such as cookies, supermarket peanut butter, fast food and just about anything baked or fried that comes in a package.
While both Omega-3 and Omega-6 are EFA's, we consume a lot more Omega-6 than we do Omega-3. Too much Omega-6 fatty acids, found in corn and vegetable oils, can raise blood pressure and lead to blood clots that can cause heart attacks and strokes.
By now, you may be wondering why we simply can't cook more with the good fats and avoid the bad fats altogether. Unfortunately, most Omega-3 cannot be used for cooking because these fats that are good for us, do not respond well to high heat. The heat and the processing of these healthy fats can actually reverse the benefits. In most packaged foods, fats like vegetable oil are chemically modified so they are solid like butter, but do not spoil as quickly as butter can. This process of solidifying oil, called hydrogenation, also extends the shelf life of food. These bad fats increase levels of "bad" LDL cholesterol and increase the risk of heart disease.
Fats are also often described as saturated, monounsaturated or polyunsaturated. Generally, monounsaturated fats such as olive oil, are good for you (provided that they remain unprocessed and not subject to high heat). Saturated fats such as fresh butter, can also be beneficial for health, but need to be consumed in moderation (no more than 5% to 10% of your diet). Polyunsaturated fats, such as refined vegetable oils, should be avoided altogether.
Good Fats
Oil: Olive, Canola Oil, Fresh Butter (in moderation), Flaxseed Oil
Fish: Salmon, Tuna, Trout, Striped Bass, Herring, Sardines, Mackerel
Nuts: Almonds, Pecans, Peanuts, Walnut
Flax or Hemp Seeds, Avocados
Bad Fats
Margarine, Fried Foods, Partially Hydrogenated fats, Refined vegetable oils,
Most polyunsaturated fats, saturated fats (in excess)