By now, you've probably heard the good news that not all fats are bad for you. In fact, eating a fat-free diet can harm your body. Fat transports essential vitamins, including A, D, E and K, to your body, also providing energy, insulation from the cold and protection for internal organs. But this doesn't mean that you should eat fatty foods with abandon. The U.S. Department of Agriculture recommends that you consume mainly polyunsaturated and monounsaturated fats.
Saturated Fats
All fats and oils contain a mixture of unsaturated and saturated fats. Those with a higher proportion of saturated fat usually stay solid at room temperature. Common saturated fat sources include butter, cheese, meat, palm oil and coconut oil. According to MayoClinic.com, eating too much saturated fat raises your risk of heart disease and possibly of Type 2 diabetes. Limit your saturated fat consumption to 7 to 10 percent of your daily caloric intake.
Trans Fats
Trans fats occur naturally in small amounts in foods like beef and dairy, but most Americans ingest large amounts of artificial trans fats in prepackaged and processed foods. Also known as partially or fully hydrogenated vegetable oils, trans fats drastically increase your heart disease risk, says the University of Maryland Medical Center, making trans fats far more unhealthy than saturated fats. The American Heart Association suggests that you get 1 percent or fewer of your daily calories from trans fats.
Monounsaturated Fats
Oils high in monounsaturated fatty acids, or MUFAs, are usually liquid at room temperature. Sources include avocados, nuts, poultry, olive oil, canola oil and peanut oil. MUFAs decrease your risk of heart disease by raising the level of high-density lipoprotein, or "good," cholesterol in your blood. The American Heart Association advocates moderate consumption of monounsaturated fats, noting that MUFA sources often provide vitamin E as well. MayoClinic.com says that MUFAs may also help regulate Type 2 diabetes.
Polyunsaturated Fats
Polyunsaturated fatty acids, or PUFAs, normally remain liquid at room temperature, providing similar health benefits as MUFAs. PUFAs also provide essential fatty acids -- omega-3 and omega-6 -- that you can't obtain elsewhere in your diet. Foods supplying PUFAs include most vegetable and nut oils, nuts, poultry and fish oil. The USDA advises adult women to eat 5 to 6 tsp. and adult men to eat 6 to 7 tsp. of oil daily, preferably as MUFAs and PUFAs.
References
- USDA's MyPlate.gov: Why Is It Important to Consume Oils?
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- University of Maryland Medical Center; Feature Stories: Trans Fats 101; Mary Beth Sodus, R.D.; November 2010
- American Heart Association: Trans Fats Q &A: How Much Trans Fat Can I Eat a Day?
- American Heart Association: Monounsaturated Fats Q & A: How Do Monounsaturated Fats Affect My Health?
- USDA's MyPlate.gov: How Much Is My Allowance for Oils?
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