It’s been hard for us to watch what we eat when it comes to fats because we’re always hearing different ideas. Fortunately, researchers have now singled out what kinds of fat you should eat and how much you need every day.
Here are six points to remember the next time you’re planning your meal or ordering at a restaurant.
1. Fat won’t make you fat
Eating the right types of fat could actually help you slim down. Researchers at Stanford University found that people who ate a moderate-fat diet lost twice as much weight in two months as those who followed a lowfat plan.
2. Your body needs it
The human body cannot survive without fat. In addition to acting as an energy source it provides a protective cushion for your bones and organs and keeps your hair and skin healthy.
3. Not all fats are created equal
Your body does need fat, but that’s no excuse to indulge in cookies and cupcakes.
There are different types of fat molecules, and some are far better for you than others,” says Mo. An easy way to tell the difference? “Bad” fats (saturated and trans fats) are usually found in animal-based and processed foods (think steak, cheese, butter, and doughnuts), while “good” fats (poly- and monounsaturated ones) tend to come from fish and plant sources, such as salmon, olive and soybean oils, nuts, and seeds.
4. Lower doesn’t always mean better
Experts recommend getting roughly 25 to 35 percent of your total calories from fat. For a woman who eats 1,500 calories a day, that’s about 50 grams, or the amount in 3 ounces of sirloin, half an avocado, 2 tablespoons of peanut butter, and two cookies.
5. Fish contains the healthiest fats
Research reveals that this type of polyunsaturated fat (found in cold-water fish, like salmon, sardines, anchovies, and flounder, as well as flaxseed, walnuts, omega-3-fortified eggs, and red meat from grass-fed animals) can do everything from lower your blood pressure and cholesterol levels to fight memory loss and improve your skin.
6. “Trans-fat-free” labels can be misleading
To spot hidden sources of trans fat, scan ingredient lists for partially hydrogenated oil or shortening.
Read more from Shape.com about the Big Fat Truth
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