The Skinny On Fat
Long before the current trend of low-carbohydrate diets, we were obsessed with low-fat and fat-free. Today, there is the camp of people who aim to avoid fat, while high-protein advocates say a plate of bacon and eggs for breakfast every morning is just fine. What should we believe about fat?
Fat is one of the three macronutrients (along with carbohydrate and protein) that are essential to our bodies. Fat helps your body to build brain and nerve tissue as well as cell walls, protects your organs, helps your body to absorb and transport fat-soluble vitamins (A, D, E, & K), and provides your body with energy to fuel physical activity (if you relied solely on stored carbohydrate for energy you'd run out of steam before lunch!). Fat also helps to make food taste and smell good and plays a role in satiation, so that you do not get hungry too quickly.
From the perspective of someone who wants to lose weight, fat is more calorie-dense than the other two macronutrients (nine calories per gram versus four). A meal high in fat, therefore, is generally high in calories. But fat does not make someone fat. Over-eating causes weight gain. From the perspective of doctors and groups such as the American Heart Association, saturated fat can increase one's risk of heart disease - the recommendation is that saturated fat be limited to no more than one-third of our total fat intake.
To be informed about the caloric value and fat content of foods in general is helpful, but getting caught up in counting grams and calories is no realistic way to live. And to label foods "bad" or "good" based on fat content is taking the issue out of context. For instance, avocados are high in fat - and calories - but also include protein, potassium, folic acid, thiamin, riboflavin, biotin, niacin, pantothenic acid, vitamin E and vitamin K. Being high in fat does not mean this fruit should be avoided. If you enjoy it, incorporate it into your diet in a way that supports your overall health and fitness goals.
What about a big, juicy half-pound cheeseburger, loaded with saturated fat? Is it "bad" or "good?" In and of itself, it is neither. If you have heart disease and eat a cheeseburger like this everyday, I think you would agree that does not honor your health, but the choice to eat it does not make the food bad.
The bottom line is fat is a necessary nutrient that, like most foods, when eaten in moderation offers a number of health benefits and provides a tasty treat!
Fran's Favorites
Feeling tired or stressed lately? Try out these juices (you'll need a juicer) for a quick pick me up in the morning or evening.
Change of Season Rejuvenator
3 large ripe tomatoes
1/2 cool cucumber
1 stalk celery
1 small slice lime
Stress Buster
2 stalks celery
1/2 bulb fennel
2 cups romaine lettuce
1/2 pineapple (peeled)
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