Anyone who is into healthy eating knows how difficult it is to get to grips what to eat or not to eat. So mentioning Fats will actually make someone want to give up, this is because fats (I had the same experience when I first started) is considered forbidden. I mean the reason for wanting to lose weight in the first place is to give up fatty foods, replacing it with healthy alternatives. If the phrase good and bad fats had been mentioned when I was starting out I would have given up.
I don’t want anyone who is new to healthy eating reading this to ‘run away’, please that is not my intention I’m just making a point. I am sure you have heard or read about good and bad fats anyway. There is a lot of confusion/misconception as to what constitutes good and bad fat. The ‘theories ‘ are enough to make anyone ask if it is worth the effort in the first place. Fright not dear friends, I have done a lot of research on the subject, in addition, I have spoken to a nutritionist about this. She was the one who recommended I bring back some of the foods I had omitted ( I think I mentioned this a year ago) such as avocados, low fat spread, light frying with olive oil. You see I had given up on every food with any ounce of fat in it. This made me do more research on fats, I have also spoken to my doctor about, yes I do ask a lot of questions when it comes to my healthy, why shouldn’t I?
I have put together examples I found online which gives an insight into the foods we eat and what trans fats means. I also found one very surprising fact Ricotta cheese is lower in fat than Peanut butter. I don’t like ricotta much because I have always considered it to be very fattening. For someone who thoroughly reads food labels before dumping in her shopping basket at the supermarket I can’t believe I never linked both products, it is probably because I shop for them at various times, in addition, one is a cupboard item the other is for the fridge. I did stop eating peanut for a while but it was one of the products I was advised to re-introduce into my diet, I only go for the pure version as the popular brands are loaded with sugar. See the break down below of these and other foods. I decided to go with one source (BBC Food online) for a change as I found the articles easy to understand, nothing to do with my Britishness, I promise, lol.
Per serving: 28g
Sat fat: 2.4g
Per serving (one tablespoon/16g)
Sat fat: 1.7g
One medium egg is 65 calories, mostly made up of protein and only 1.3g of sat fat, 1.7g of monounsaturated and 0.7g of polyunsaturated fat. Eggs are also very nutritionally dense – providing Vitamin A, C, D, B, calcium, iron, and magnesium.
These nuts are full of plant-based omega-3 fatty acids, which we can’t get into our bodies any other way other than through what we eat. One serving (28g) contains 183kcal and 18g of fat, but 13g of that is polyunsaturated fat. A few walnuts are a satisfying snack with a lot of good fats.
Olive oil is held up as one of the healthy fats you should eat more of. If you have one tablespoon of olive oil a day (say in a salad dressing) which is 13.5g, you’ll take in 119 calories and 10g of monounsaturated fat. But be warned – it is still calorie-dense and too much of it will affect your waistline.
Toast: Butter v spread
Butter is about 80% saturated fat, or 30kcal per teaspoon, and this high fat content meant that in the past people were actively encouraged to use lower-fat spreads instead.
Saturated fat is made up of saturated fatty acids, which are thought to pack tightly together in your bloodstream and increase low-density lipoprotein (LDL) or “bad” cholesterol.
Butter is now thought to increase high-density lipoprotein (HDL), or good cholesterol, at the same time and is a good source of vitamins A, D and E.
Meanwhile, the average saturated fat content of a spread is about 60%. It contains fewer calories than butter – about 21kcal teaspoon. One myth surrounding spreads sold in the UK is that they contain high amounts of trans fats, made when oil goes through a process called hydrogenation.
Trans fats can raise bad LDL cholesterol levels and actually suppress the production of HDL, or good cholesterol.
But in recent years spreads sold in the UK have been reformulated and now contain no or minimal amounts of trans fats, according to the British Nutrition Foundation.
Some nutritionists believe spreads with high polyunsaturated and monounsaturated fats, which are generally plant-based – for instance, olive oil – are the best for your health.
End of BBC Article
My final thoughts, I am still staying away from butter, in spite of the research, I have an olive based spread instead. I have it this once or twice a week or sometimes not at all, as this I don’t eat bread every week, it is also because I prefer avocado as a spread. This is another article for another day. Whichever one of the items Iisted you decide go to or not go with, always remember the saying ‘everything in moderation’.