SOME FACTS ON FAT

Do not avoid eating all fats! In moderation, healthy fat (naturally occurring fat) is a necessary part of a healthy diet. We should, however, stay away from artificially produced fats better known to us as trans fats. Trans fats are created during a manufacturing process that turns liquid oils into solid fats. Trans fat are found in margarine, shortening, packaged baked goods such as Twinkies, doughnuts, and a lot of fried foods such as some french fries, fried chicken, etc.

According to the American Heart Association, eating trans fats increases our risk of developing heart disease, having a stroke, and developing diabetes. That is why I suggest people use butter instead of margarine. The FDA mandated trans fats be eliminated from foods by 2018. However, it is a good idea to look at labels to avoid trans fats.

There are some animals that have a small amount of naturally occurring  trans fats and those are not harmful in reasonable amounts. Some lamb, beef, and butter have these natural trans fats. A 2016 study found a small or neutral effect of butter consumption on rates of mortality, cardiovascular disease, and diabetes. A 2015 study analysis in the British Medical Journal found a negligible association between saturated fats and mortality or cardiovascular disease, but a 20 to 34 percent risk from artificial trans fat consumption.

If you are curious about which foods have healthy fats, the following foods are some that fall into that category: avocados, nuts, seeds, dark chocolate, and salmon and other fatty fish. Salmon and other fatty fish are rich in omega-3 fatty acids which are vital for brain and heart health.

One should eat a balance of protein, carbohydrates, and healthy fats.

This is a Betty Crocker photo.