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Healthy Fats: All Fats Are NOT Created Equal
by Elizabeth Yarnell
www.GloriousOnePotMeals.com
Article
Summary: What's the difference between trans fats, saturated fats,
monounsaturated fats, polyunsaturated fats and essential fatty acids?
Nutritional consultant and author Elizabeth Yarnell gives us an easy to
understand guide to healthy (and not-so-healthy fats.) Includes bonus
recipe.
Whereas it used to be that dieters were advised to avoid all fat, we are
just starting to learn about the differences in fats and how some fats
are actually good for your body.
We’ve heard about saturated fats, unsaturated fats, and lately there’s
been a lot of talk about trans fats, but the messages can be confusing.
It’s time to learn what all these fats mean and realize that all fats
are not created equal.
The human body needs some fat in the diet for healthy functioning. Not
only do we draw energy from our fat stores, but fat also cushions our
organs and insulates us from the elements. Every cell in our body needs
fat to build and maintain its outer membrane or cellular covering. And,
of course, fat makes food satisfying and filling.
The key to a healthy body is to choose our fat sources wisely.
First, let’s take a look at saturated fats and unsaturated fats and
understand the differences.
In a nutshell, saturated fat is hard at room temperature — picture the
ribbons of fat in bacon — while unsaturated fat is soft or liquid at
room temperature — we often refer to unsaturated fat as "oil.”
If we looked at fat chemically, we'd see that all fats are made up of
long strings of carbon atoms with hydrogen and oxygen atoms attached to
the sides. Unsaturated fats have one or more positions open for the body
to attach its own hydrogen atoms to during the digestive process.
Saturated fats, on the other hand, are already "saturated" with
hydrogen, making them harder for the body to break down and use
efficiently.
Saturated fat is pretty easy to identify when you remember that it's a
solid at room temperature. It's found in animal and dairy products as
well as in many processed foods. Butter, lard and cheese are all
examples of saturated fats. Saturated fat is high in cholesterol and has
been associated with heart disease and stroke as well as high blood
pressure and cancer. The best thing we can do for our own health is to
reduce the amount of saturated fat in our diet.
Unsaturated fats fall into two categories: monounsaturated and
polyunsaturated. Monounsaturated fats have one position open for that
digestive hydrogen atom to attach to and do the work of digestion. Olive
oil is a common source of unsaturated fat. Avocados are another. So even
though that avocado may be high in fat, it is monounsaturated fat and
our bodies can process and use it efficiently.
Polyunsaturated fats have more than one position available for those
hydrogen atoms. These are the most desirable types of fat. So desirably,
in fact, that polyunsaturated fats are often referred to as "essential
fatty acids." Essential fatty acids promote healthy skin and hair. They
support proper thyroid and adrenal activity and thus bolster immunity,
normal growth processes, and energy.
Essential fatty acids promote healthy blood, clean arteries, and strong
nerves; they are crucial in the transport and breakdown of cholesterol.
In many ways, polyunsaturated fats are the antithesis of saturated fats
— they are truly essential.
Since the human body does not manufacture its own essential fatty acids,
we must get them through our diets. The polyunsaturated fat of Omega 6
is found in seeds and nuts, or their oils, while Omega 3 polyunsaturated
fats appear in fish, seafood, flaxseed oil, and to a small amount in
green leafy vegetables. Current dietary guidelines suggest 2 to 3
servings of fish each week to ensure the body an adequate supply of
Omega 3 fatty acids, though if you have compromised health you may want
to supplement with higher levels of Omega 3s.
Trans fats, or “partially hydrogenated oils,” are entirely different.
These are industrially synthesized fats designed to increase the
shelf-life of processed foods; make an oil more solid, provide longer
fry-life for cooking oils; and create a certain kind of texture in
store-bought baked foods. The problem with trans fats is that they
harden arteries and cause major clogs, cause insulin resistance and
contribute to Type 2 diabetes, and can contribute to other serious
health problems. The goal should be to eliminate all trans-fats from
your diet: in many ways this is the single best move you can make for
your health.
So, in review, there are four kinds of fats: the good fats –
monounsaturated and polyunsaturated oils found in fruits, vegetables,
nuts, and seeds; the fats to eat in moderation – saturated fats found in
animal products; and the really bad fats to avoid – partially
hydrogenated oils or trans-fats.
It is popular to demonize all fat in our culture, but the smart thing to
do when planning out meals is to choose our fat sources wisely and
remember that all fats are NOT created equal.
Here is a recipe that is high in the good fats with creamy avocado and
sesame oil contributing monounsaturated fats and salmon with its Omega 3
polyunsaturated fatty acids. It will fill you up without clogging your
arteries!
Sesame-Soy Salmon
Serves 2
Ingredients
1 Tbsp. sesame oil, divided
1 cup jasmine rice, rinsed
1 cup water or broth
1/2-3/4 lb. salmon fillet or steak
2 carrots, cut into julienne strips
2 Tbsp. soy sauce
1 tsp. rice wine vinegar
1/8 tsp. sugar
1 tsp. ginger, freshly grated
2 cloves garlic, minced
1 tsp. red pepper flakes
1/2 tsp. sesame seeds
1 lemon, squeezed or 1 Tbsp. lemon juice
1/4 head purple cabbage, shredded
1 avocado, peeled, pitted, & sliced
Instructions
Preheat oven to 450 degrees. Coat the inside of a 2-quart cast iron
Dutch oven and lid with 1 tsp. sesame oil or spray with canola oil.
Rinse rice in strainer under cold water until water runs clear. Place in
pot and add the water or broth. Rinse salmon and place in pot (it is
okay if it’s slightly submerged in water). Scrub carrots and slice
julienne style. Sprinkle over salmon.
In a small bowl, mix together soy sauce, vinegar, 1/2 tsp. sesame oil,
sugar, ginger, garlic, red pepper flakes, sesame seeds, and lemon juice.
Stir until sugar is dissolved. Pour 1/2 of the mixture over the carrots.
Layer in cabbage shreds and any other vegetables and top with avocado
slices. Pour the rest of the mixture over all.
Cover and bake for 45 minutes, or until the aroma wafts from the oven
and the rice is soft.
Notes
The water used for the rice will completely absorb during cooking. If
your rice is older and dry, or your climate is very dry, add an extra 2
Tbsp. of water.
About the author:
Elizabeth Yarnell is a Certified Nutritional Consultant and the
author of
Glorious One-Pot Meals: A new quick & healthy approach to Dutch oven
cooking. a guide to a guide to preparing quick, healthy and
balanced one-pot meals. Visit Elizabeth online at
www.GloriousOnePotMeals.com to subscribe to her free newsletter. The
Glorious One-Pot Meal cooking method is unique and holds US patent
6,846,504.
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