By Darlene Lam and Lethi Lee
When we hear the word "fat," most of us automatically think of the bad context towards it. In reality, we need to open up our eyes to what fats we can benefit from and which ones we should avoid. Let's start off with the good fats.
The good fats are known as the unsaturated fats, including linoleic acid, arachidonic acid, oleic acid, and others. These fats are found in foods like avocados, nuts, vegetable oil, fish, etc.. Unsaturated fat helps reduce the risk of high blood cholesterol and decrease the risk of heart disease. If you're looking for an effective way to lose weight, try avoiding the saturated fats and replacing them with unsaturated ones.
Saturated fats are often in meat and dairy products. For all of the carnivorous eaters out there, do not worry; lean meat over fatty meat is fine. Meats with high percentages of fat are known to contain a higher risk of heart problems. Dairy products like milk also have a hefty amount of saturated fat as well. A great alternative to your usual milk is almond or soy milk. While soy milk has some saturated fat in it, the little amount of about 0.5 grams won't hurt. Almond milk, however, has no saturated fat at all.
Some diet plans such as the ketogenic diet believe that having saturated fat in your meal is not harmful to your health at all. Though saturated fat is known as the 'bad fat,' is it really bad for us at all? The keto diet is where you take in few carbs, causing your body to create ketones in the liver. These ketones then use the fat in your body and convert it to energy. The diet plan is used by many to help lose weight without losing muscle by burning the fat and using it practically.
Instead of avoiding saturated fat, try choosing foods with the most unprocessed fat as possible. If getting rid of saturated fat in your day to day meals is too difficult, the ketogenic diet can help you maintain a healthy balance of it in your lifestyle. The purpose of the 'bad fat' in the ketogenic diet is to improve your health, not diminish it. It all comes down to what works best for you and your own body. Just like how the keto diet can work for many people, it's not the best option for many others as well.