The Skinny on Fat: Good Fats vs. Bad Fats
How fats fit into your healthy diet.
Fat, fat, fat! Would all of our weight loss problems be solved
if we just eliminated fat from our diets? Unfortunately, it's not that simple.
We actually need fats -- can't live without them, in fact. Fats are an
important part of a healthy diet: They provide essential fatty acids, keep our
skin soft, deliver fat-soluble
vitamins, and are a great source of energizing fuel. But it's easy to get
confused about good fats vs. bad fats, how much fat we should eat, how to avoid
artery-clogging trans fats, and the role
omega-3 fatty acids play in heart health.
The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that
adults get 20%-35% of their calories from fats. At a minimum, we need at least
10% of our calories to come from fat.
The problem is that the typical American diet is higher in fat: Roughly 34%
to 40% of our calories come from fat. Why? Because they taste so good and are
widely available in our food supply. Fats enhance the flavors of foods and give
our mouths that wonderful feel that is so satisfying.
Does Dietary Fat Make You Fat?
So you might assume that fat is to blame for the obesity epidemic now plaguing
our nation. Actually, fat is only part of the problem. Obesity is much more
complicated than just overeating a single nutrient. Eating more calories --
from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain. Simply put,
people who get little physical activity and eat a diet
high in calories are going to gain weight. Genetics, age, sex, and lifestyle
also weigh into the weight-gain formula.
That said, dietary fat plays a significant role in obesity. Fat is
calorie-dense, at 9 calories per gram, while carbs and protein have only 4
calories per gram, and alcohol has 7 calories per gram. It's easy to overeat
fats because they lurk in so many foods we love: french fries, processed foods,
cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love
affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain
cancers, and heart disease.
"Choosing the right types of dietary fats to consume is one of the most
important factors in reducing the risk of developing heart disease," says
Tufts University researcher Alice Lichtenstein. DSc.
But while choosing healthier fats is better for your heart, when it comes to
your waistline, all fats have about the same number of calories. And
cutting the total fat in your diet not only helps you shed pounds, it can also
help you live longer and healthier.
"There is a strong association between being overweight and many types
of cancer, especially breast cancer among postmenopausal women, and colon cancer," says Colleen
Doyle, MS, RD, nutrition and physical activity
director for the American Cancer Society.
"Eating less total fat will not directly lower your cancer risk, but it
will help you control your weight -- which in turn can reduce your risk of