Good Fats vs. Bad Fats

By Susan L. Burke, MS, RD/LD,CDE
eDiets Chief Nutritionist

Are you stuck in the '70s, and afraid of fat? Fat-free still registers in some people's psyche as a healthy way to eat. It's time for an attitude adjustment, because all fats are not bad. In fact, some are essential to good health, including vitamin and mineral absorption, hormone production and cell structure.

New USDA Fat Recommendations

The U.S. government has changed the recommendations for the 2005 Dietary Guidelines. The old guidelines had fat way up top of the pyramid, in the narrowest part, next to sugar. Fat was to be kept to a minimum, which made consumers think that all fats are bad. However, some actually help lower cholesterol and prevent disease, leading the USDA to change the fat recommendation.

They've flipped the pyramid on its side, so that consumers understand that within the fat category, some fats should be included regularly, but others should only be eaten occasionally, if at all. The new pyramid reflects the ruling that takes effect on January 1, 2006. Soon consumers can read the number of grams per serving of trans-fat, which is linked to coronary heart disease.

Good Fats/Bad Fats

Populations who eat their fat calories from nuts, seeds, olive and canola oil, avocado and fatty fish like salmon, sardine and mackerel remain healthier than those who eat a lot of fried foods, fatty meat and hydrogenated fats in packaged foods.

Fat tastes good, and makes food taste good. But, since fat has twice the calories of protein and carbohydrate, most people can't eat it indiscriminately. Fat needs to be fine-tuned, especially when you're trying to lose weight on a balanced program.

Take this quiz to see how much you know about fat.

1. The US Dietary Guidelines recommend what percentage of calories from saturated fat?
a. 0 percent
b. 5 percent or less
c. 10 percent or less
d. 25 percent or less

2. The U.S. Dietary Guidelines recommend less than how many milligrams of cholesterol per day?
a. 100
b. 200
c. 300
d. 400

3. What is trans-fat?
a. Liquid oil that's solid at room temperature
b. Fat that's made from soybean oil
c. Fat that's gender challenged

4. What foods contain omega-3 fatty acids? (choose all that apply)
a. Salmon
b. Walnuts
c. Flaxseed
d. Canola oil

5. The USDA recommends what percentage of calories comes from total fat?
a. 0-5 percent
b. 5-10 percent
c. 10-15 percent
d. 20-35 percent

6. What fats will be listed on the new Nutrition Facts Label?
a. Monounsaturated fat, trans-fat and polyunsaturated fat
b. Polyunsaturated fat, cholesterol and trans-fat
c. Saturated fat, cholesterol and trans-fat
d. Trans-fat, cholesterol and monounsaturated fat

7. Which group of foods contains trans-fat? (you may choose more than one category)
a. crackers, cookies, cake
b. butter, cheese, yogurt
c. meat, chicken, fish
d. margarine, shortening, French fries

8. If you're trying to avoid trans-fat, you should avoid...?
a. Red meat
b. Packaged foods
c. Popcorn
d. Fast food

9. How does trans-fat affect blood cholesterol?
a. Raises the "good" HDL and lowers the "bad" LDL
b. Raises the "good" HDL and raises the "bad" LDL
c. Lowers the "good" HDL and raises the "bad" LDL

10. True or False: "Fat-free" means it's lower in calories.

Answers:

1. C.
Too much saturated fat, found in whole milk dairy, marbled beef and the skin of poultry contributes to high blood cholesterol. Choose nonfat or low-fat dairy, skinless poultry and lean cuts of meat.

2. C.
According to the American Heart Association, humans need cholesterol to form cell membranes and some hormones. But a high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack. Research shows that foods containing dietary cholesterol including shrimp and egg yolks have less effect on blood cholesterol than formerly believed.

3. A.
According to the FDA, the majority of trans-fat is formed when liquid oils are made into solid fats like shortening and hard margarine by a process called hydrogenation. A small amount of trans-fat is found naturally, primarily in some animal-based foods.

4. All contain omega-3s... but differently.
The FDA allows a qualified health claim for reduced risk of coronary heart disease (CHD) for foods that contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fatty acids, found primarily in oily cold-water fish such as tuna, salmon, and mackerel. Dark green leafy vegetables, walnuts, flaxseed oils, and certain vegetable oils contain a third omega-3, called alpha-linolenic acid (ALA).

5. D.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, olives and olive oil, avocado and vegetable oils.

6. C.
Although the grams of trans-fat won't be listed on the Nutrition Facts Label until 2006, read the ingredients list, and avoid hydrogenated oils and shortening.

7. All these foods contain trans-fat, although in differing amounts.
The products containing the most trans-fat are commercially made cookies, cakes, crackers, icing, potato chips, margarine and microwave popcorn. Snack foods are high in trans-fats. Fast food is generally fried in hydrogenated fat, and is full of trans-fat. Animal products, including meats, chicken and even fish contain small amounts.

8. D.
Actually, most restaurants, including fast-food outlets, fry in hydrogenated oil. But, packaged foods, movie theater popcorn and microwave popcorn contain hydrogenated fat (that’s why I love my hot air popper) and even red meat contains some trans- fat. Some manufacturers are already replacing trans-fat, or hydrogenated fat. Consumers can read the ingredient label and not buy foods with hydrogenated fat. Since restaurants are not required to label, consumers need to be proactive and ask questions.

9. C.
Saturated fat contributes to raising "bad" LDL cholesterol but the "good" HDL cholesterol is unaffected. Trans-fat is double-trouble, raising LDL and decreasing the beneficial HDL cholesterol.

10. False.
Be a smart consumer. Just because the new product is labeled "trans-fat-free" doesn't make it calorie-free. Manufacturers often add other ingredients, including sugar, to replace the texture when fat is eliminated. When manufacturers labeled cookies "fat-free," consumers interpreted it as a license to eat. Some health experts link the "fat-free" craze of the '70s and '80s to increased obesity. Read the label to first learn the portion size, so you can compare products; then read the total calories per serving, and make your choice from there.

Finally, remember fat's good points:

A major source of energy for the body
Aids in the absorption of vitamins A, D, E, and K, and carotenoids
Important for proper growth, development, and maintenance of good health
Provides taste, consistency, and stability and helps us feel full
Some high-fat foods including olives and olive oil, avocado, nuts and seeds, and fatty fish contain important vitamins and minerals and omega-3 fatty acids, immune enhancing fats.