Good Fats are the Omega 3 Sources

The good fats are in what are called omega-3 sources. These are the foods that burn fat and help us to be more healthy! Most fats, whether they are the saturated fats (omega-6s) or the unsaturated fats (omega-3s,) the oils, butters and even mayonnaise are low glycemic. They slow down digestion and make us feel fuller longer. The essential fatty acids are just that - the essential ones for our health and well being. These are the unsaturated fats from plant foods and fish and the plant and nut oils. Most people eating the typical American diet are severely deficient in some of the omega-3 fatty acids. This is a real problem for our health because they minimize circulatory disorders, help prevent cancer, heart disease, arthritis, immune deficiency diseases, kidney disease, depression, ulcerative colitis, asthma, hives, psoriasis, enlarged prostate and migraines.

Scientists now know you cannot lose weight by eliminating fat, just the opposite. In fact, scientists have now found that the good fats are actually in foods that burn fat! You need to eat much more of these good fats which are in the omega-3 sources. An Australian study done at the University of S. Australia, Adelaide, reports many ways in which marine foods in particular assist in fat loss. They secrete a hormone that decreases appetite and promotes the burning of body fat. They enhance blood sugar control and help the body prevent storage of food as body fat. What are good fats? Fish are by far the richest source of EPA/DHA omega-3s but another source of omega-3 is alpha-linolenic acid which is found in the oils of certain plants.

We do need some saturated fats, the omega 6s which are below.

I would not call these "bad fats," however, people who consume a diet heavy in animal foods often have too much body fat, high cholesterol and sometimes heart disease. If you need to lose body fat you will be well served to greatly reduce or eliminate the amount of saturated fats you eat. Eliminate coconut, peanut, cottonseed and palm kernal oils and cut down significantly on how much red meat you eat. It has been reported that only a very small percentage of French people are overweight yet the French eat lots of cheese and butter. However, they eat smaller portions than we do and they don't consume as much red meat. If you eat less meat and smaller portions then you can freely enjoy cheeses and eggs.

Omega-3 Oils

Monounsaturated oils are unsaturated fats and they are the best cooking oils for those of us who want to maintain fat loss. Olive oil is the highest in monounsaturated fats. Olive oil is part of the Mediterranean diet. In these cultures people also eat a fair amount of the good fats from omega-3 sources and have a low incidence of heart disease. You would do well to use olive oil for your cooking and for your salad dressings as well. It has great flavor. Canola oil, which is rapeseed oil, is also a monounsaturated oil but does not have the wonderful flavor.

All oils contain all three types of fats (saturated, monounsaturated and polyunsaturated fat) but in varying percentages. The plant oils, polyunsaturated, omega-3 oils like flaxseed oil can become rancid if they are subject to light and heat. They should never be used for cooking. Flaxseed oil is a wonderful omega-3 oil and can be used in a salad dressing or you can put flaxseed meal on your cereal. Canola and sesame oil are monounsaturated oils as is olive oil and they may be heated and used for cooking. You only need 1 teaspoon if you mix it with a little water for sauteing. The flavor is the same.

The polyunsaturated oils are delicate and difficult to find fresh and cold pressed. You can get your omega-3 fatty acids in the foods in the top chart. Make sure your monounsaturated oils are cold pressed and unrefined. There are many poor quality vegetable oils on the market, especially the polyunsaturated ones, that are highly processed with heat. As polyunsaturated oils oxidize and become rancid they create free radicals in the body and hasten aging and weaken the immune system.

Some people mistakenly gave up butter which is high in saturated fat and changed to highly refined polyunsaturated vegetable oils like margarine or shortening. When it comes to good fats vs. bad fats it's these highly refined polyunsaturated oils that are the worse. These are the hydrogenated oils which are a type of trans-fatty acid and they elevate cholesterol and are harmful in that they create an immune damaging synthetic fat. Unfortunately, sometimes these margarines are found in health food stores!

You need very little oil if you are trying to lose or maintain body fat. One teaspoon a day to cook with and one teaspoon of oil to 3 teaspoons of vinegar for a low glycemic salad dressing. Olive oil or sesame oil, monounsaturated fats, are the best choices for eating as far as flavor and health.

If you want to eat in a healthy way the rest of your good fats need to be consumed in omega-3 foods. These eaten every day in small amounts are immensely satisfying and filling. Try a handful of raw nuts with a glass of low fat milk or unsweetened soymilk or almond milk and an apple or whatever fruit is in season for a perfect low glycemic snack. When you eat low glycemic snacks you eat less at mealtime. Eat 7 - 10 oz. of fish a week if you can find fish that is not contaminated with toxins. Fish that are low in mercury are wild salmon, wild trout, striped bass, oysters, herring, tuna and sablefish. Incidentally, four fish that are high in mercury are king mackerel, shark, swordfish and tilefish. Wild fish from the North Atlantic or Alaska are your best bet.

Saturated fats like those in pastries or lunch meats tend to make us more hungry. Add some sliced avocado to a salad instead or a handful of nuts to a smoothy or almond milk shake with frozen blueberries. We need the good fats to transport the fat, soluable vitamins A,D, E and K. They provide us with energy too. Work at getting more of the good fats or omega-3s than the animal fats (omega-6s) into your daily eating plan and you will be on your way to losing body fat and gaining excellent health.

Eat a variety of these foods because there are different essential fatty acids in all of them in different amounts. Eat only a little of the high quality oils that are cold pressed and unrefined. It will be better for your heart, your brain, your weight and your overall excellent health!