Health

Good Fats For Weight Loss

May 11, 2009
By J White

For many, fats are considered the enemy when it comes to weight loss. The truth is that good fat is an essential nutrient in your diet, as it allows your body to absorb certain vitamins, helps you to feel full, and provides cushion for vital organs.

Of course not all fats are good for you. The fats that are most associated with health risks are saturated and trans fats. Trans fats are processed fats and contribute nothing toward good health. On the other hand, saturated fats are naturally-occurring, but are also associated with health problems.

The unsaturated fats are considered the good fats. There are two in this variety, monounsaturated and polyunsaturated, with mono considered the best. Both are naturally-occurring and should be the source of the majority of your dietary fats.

Good Sources of Fat

The following are some oils that are high in the “good” fats and low in saturated fat. As for trans fats, the oils contain none, or at most only a trace amount.

Olive Oil Olive oil has a high source of monounsaturated fat. Even though the range of the percentage of the types of fats can vary, typical amounts are mono:70%, poly:15%, and saturated:15%.

Canola Oil Canola oil is another good source of monounsaturated fat. Typical amounts are mono:62%, poly:32%, and saturated:6%.

Sunflower Oil Depending on how the oil is produced, the monounsaturated fats can be as high as 82%. Typical values are mono:21%, poly:65%, and saturated:11%.

Peanut Oil This oil is typical used as a substitute for vegetable oil because it has a higher percentage of monounsaturated fats and has a high smoke value. Typical fat amounts are mono:57%, poly:27%, and saturated:16%.

Soybean Oil This oil is also valued for its high smoke value, but has a lower percentage of monounsaturated fats. Typical fat amounts are mono:23%, poly:58%, and saturated:19%.

Sesame Oil This oil has roughly an equal amount of mono to polyunsaturated fats. The oil is popular in Chinese foods, though it is not used for cooking as it burns easily. It is generally used to flavor foods. Typical amounts of fats are mono:43%, poly:42%, and saturated:15%.

In short, to ensure healthy weight loss, make sure your diet includes a sufficient amount of good fats, as they are necessary to ensure a proper functioning body.

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