by Angie O

Earlier in the week we got an email from a new IMN tracker asking if she blew all of her fat grams for the day by eating a bag of almonds she bought at a gas station while traveling. Knowing that the almonds that I eat are clean and rid of any added oils, I immediately responded, "No, if you're traveling and have to choose from gas station snacks, almonds are the perfect choice." Later I realized that because she was new to this process she may not have known how to “read the label” to make sure the almonds were whole and that no oils (usually palm oil) were added. Many of the packaged nuts/almonds you buy have added oils to last longer, but the fats added are harmful to your health and block weight loss. So, the lesson here is you have to get good at looking at and knowing what’s on the label.

Note on Almonds: They are one of the best snack choices you can make. Pam and I eat them regularly. Just ¼ cup has 41% of the daily recommended amount of vitamin E. Vitamin E helps your body digest fat properly. A deficiency of vitamin E can lead to miscarriage, heart disease , impaired vision and loss of muscle mass. Big 5 numbers are awesome. Great fiber source and good fat.

Let’s talk about fat!!!!
Fat is an essential body tissue, that plays a role in nutrient transport, body temperature, and protection by cushioning and supporting our inner organs. It is necessary for transporting fat-soluble nutrients, which include vitamins A, D, E & K. Without fat in the diet, these four nutrients would not be able to get to the right tissues, and would be useless to us. Deficiency of these fat-soluble vitamins range from blindness and osteoporosis to neurological damage. So, as you can see, fat is a very important part of a healthy diet.

So, how does fat affect how you look and feel? High intake of bad fats, such as saturated and hydrogenated fats, are associated with an increased risk in various cardiovascular diseases and even cancer. However, unsaturated fats, such as monounsaturated and polyunsaturated fats, help promote healthy skin, hair and nails and can even help clear up acne, eczema, psoriasis, and rosacea. So, you can see fat should play a healthy role in your diet, by helping to promote health and beauty. You shouldn’t live without fat – you simply need to learn the difference between good fats and bad fats.

Fat is the flavor that many of us savor in food. However, not all fats and oils are created equally. So what are the good and bad fats? Which types of fats can you indulge in, and which should you run from?

The Good Fats
Monounsaturated Fats

Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). http://www.healthcastle.com/nuts-benefits.shtml Nuts including peanuts, http://www.healthcastle.com/walnuts-benefits-heart.shtml walnuts, almonds and pistachios, http://www.healthcastle.com/month_avocado.shtml avocado, canola and http://www.healthcastle.com/olive_oil_virgin.shtml olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.

Polyunsaturated Fats

Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like http://www.healthcastle.com/salmon.shtml salmon and HYPERLINK http://www.healthcastle.com/fishoil-heart.shtml fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. http://www.healthcastle.com/omega3.shtml" Omega 3 fatty acids belong to this group.

The Bad Fats
Saturated Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as http://www.healthcastle.com/coconut-saturated-heart.shtml coconut oil, HYPERLINK "http://www.healthcastle.com/palm-oil-trans-fat-free-foods.shtml" palm oil and palm kernel oil.

Trans Fats

Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially http://www.healthcastle.com/trans-fat-packaged-food.shtml packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.