Understand Your Fats and Fiber
Understand Your Fats and Fiber.
Bad fats saturated and, especially, Tran’s fats increase disease risk. Foods high in good fats include vegetable oils such as olive, canola, sunflower, soy, and corn, nuts, seeds, and fish. Foods high in bad fats include red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oil. Saturated fat is any lipid fat which contains no carbon-carbon double bonds. In other words, a saturated fat has been fully saturated with hydrogen atoms. Saturated fats tend to be greasy or waxy solids. Natural saturated fats often come from animal sources. Unsaturated fats are healthy fats that are derived from plants and lower LDL bad cholesterol and raise HDL good cholesterol. These fats are found in foods such as nuts and olives. This type of fat, which is liquid at room temperature, differs from other fats in that it contains one or more double-bonds between carbon atoms in its structure. There are two forms of unsaturated fat monounsaturated fat and polyunsaturated fat. Trans fatty acid an unhealthy substance that is made through the chemical process of hydrogenation of oils. Hydrogenation solidifies liquid oils and increases the shelf life and the flavor stability of oils and foods that contain them. Tran’s fatty acids are found in vegetable shortening and in some margarine, crackers, cookies, and snack foods. Tran’s fatty acids are also found in abundance in many deep fried foods. Tran’s fatty acids both raise the bad LDL cholesterol and lower the 'good' HDL cholesterol levels in blood, markedly increasing the risk of heart disease. Also known as Trans fat. Hydrogenated fat is produced when hydrogen is added to oil, which turns the liquid oil into a solid block of fat. Manufacturers encourage this process, since foods...