Reading Labels Fat

Written by Tonya Reynolds on Feb 21, 2012 3:45 pm

Another big area of interest on the food label is fat. Fats are categorized as saturated, polyunsaturated or monounsaturated. This all depends on the predominant fatty acids they contain.

Saturated fats tend to raise blood cholesterol levels. They can be found in meats, cheese, hydrogenated vegetable oils, and ice cream. The process of hydrogenating oils makes them harder at room temperature. This produces trans-fatty acids. This also raise blood cholesterol levels. You can find trans fat in cookies, pancake mixes, cakes, chips, microwave popcorn, pizza crust, etc. Look on ingredient list for the words “partially hydrogenated”. Any oil that is partially hydrogenated is a trans fat. If it contains less than 1% the label can claim “0 Trans Fat”. Choose foods with the least amount of saturated fats.

Polyunsaturated fats can be “good” or “bad”. Omega-6 fats are pro-inflammatory. The richest source is in corn oil. You also find it in corn and wheat. (Remember the names just refer to the chemical structure of fats) Omega-3 fats are anti-inflammatory. The richest source is found in fish, flaxseed, and good ol’ veggies. Fish eat algae which is rich in omega-3 fatty acids. Since corn is fed to cows (and other animals) to fatten them up faster, we have changed the way nature intended. Instead of animals eating grass which is Omega-3 rich, we have a disruption in nature’s delicate balance. Our diet is typically overloaded with omega-6 fatty acids, with inadequate amounts of omega-3 fatty acids. This imbalance promotes the inflammatory process. This is believed to be the root of asthma, heart disease, and many common forms of cancer.

Monounsaturated fats, found in olive oil and avocado, have neutral effects on cholesterol and do not promote cncer. These fats are “healthy” fats in moderation. Olive oil is a healthy oil for cooking. If taste is too strong, try the “light” version.

Ideally, you want to eat only the amount of fat that you need to add flavor to foods. Then you want to select the healthiest ones. Every 5 grams of fat is a tsp of fat! (Or a pat of butter) All fats regardless of their source, are about 120 calories a tablespoon. Since our bodies can’t make them, small amounts are “essential”. The amounts required are very small and can be met from plant products. These have a good balance of the two fats.

Some ways to reduce our fat intake….

~Try using pan sprays, wine, or broth when you saute food

~Use nonfat or reduced-fat versions