Thursday, 16 February 2012

List of Good Fats

"Fats are good for you", "Eat fat to lose fat" etc. But where do you go from there? Obviously KFC and deep fried stuff are not good for you. So what fat is?









Fats to Eat
The fat your find on the outside of meat
Avocados
Macadamia nuts
Coconut oil, coconut water, coconut, milk , coconut cream
Bacon
Cold olive oil - never fry with it.
Egg yolks
Duck & duck fat
Goose
Organ meats
Pate
Silvery fish like herring, sardines, and anchovies for their omega 3 fats
Other fatty fish like Salmon, trout, and mackerel
Prawns
Crab
Lamb
Pork
Spam and other cured meats
Olives


Borderline
Dairy


Fats to Stay away from
Cheap dark chocolate like "Ghana" often contains Soy Lecithin
Seed oils
Processed fats
Hydrogenated oils like margarine

Types of Fat
monounsaturated fat
(all available carbon bonds are tied up with a hydrogen atom making it immune to rancidity or spoilage)
polyunsaturated fat
(contain two or more pairs of double bonds without hydrogen atoms occupying the open space making it wide open for oxidation)
saturated fat

NOTE: Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol, while possibly increasing high-density lipoprotein (HDL)

NOTE: A good guide (if somewhat simplified) is “is the fat a solid or liquid at room temperature?” Liquid fats (vegetable oils) tend to be polyunsaturated, while fats with higher melting points (animal fats) tend to be saturated or monounsaturated. Hydrogenation of vegetable fats (removing some or all of the unsaturated spots) is what makes margarine solid at room temperature. Most nut oils tend to be monounsaturated

http://www.westonaprice.org/know-your-fats/skinny-on-fats

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