12FAT IN FOOD: THE ESSENTIALS
Y
ou may have heard people say that we don’t have to
worry about fat anymore, and to that I say, well, no and
yes. No, we don’t have to worry about how much fat, but
yes, we do need to worry about what kind.
There are four main types of fat: trans, saturated, monoun-
saturated, and polyunsaturated.
Trans fat: Avoid altogether. Though this type of fat can be found in
meat and milk, the majority consumed in the US is the artifi-
cial kind. It’s mostly solid at room temperature, and high levels
of it are found in margarine, shortening, and processed foods
with “partially hydrogenated oils” as an ingredient. By 2020,
the year this book is published, they should be phased out
of the food supply. No longer “Generally Recognized as Safe”
by the FDA, trans fat is bad news all around. It raises “bad”
cholesterol (LDL) and promotes blood clot formation, which
can lead to heart attacks and strokes. Trans fat is also tied to
insulin resistance (a precursor to diabetes) and a host of other
health issues.
Saturated fat: Keep to a minimum. Solid at room temperature, sat-
urated fat is found at high levels in butter, dairy, and red meat
(usually beef, pork, and lamb). It raises bad cholesterol (LDL)
and “good” cholesterol (HDL), but high intake overall is asso-
ciated with higher risk of heart disease. Heed the daily limit
of about 13 grams as recommended by the American Heart
Association—that’s the amount found in a little over two
glasses of whole milk, a little under 2 tablespoons of butter, or
1 heaping tablespoon of coconut oil.Stuff that Comes from the Ground 45