| As a low carb dieter, your diet is undoubtedly high in | | | | the ingredient labels on food products before you |
| fat. And if you've done research on the different | | | | purchase them. |
| types of fats, you probably heard the two big buzz | | | | Now, for the "good" fats: |
| words surrounding fats today--"good fats" and "bad | | | | 1. Monounsaturated fats. Monounsaturated fats are |
| fats." Up to that point, you may have thought all fats | | | | natural fats that lower "bad" cholesterol (LDL) and |
| were bad--or good, but only for low carb dieters. | | | | prevent "good" cholesterol (HDL) from getting lower. |
| In this article, I am going to go over which fats are | | | | As a low carb dieter, you will probably encounter a |
| "good" and which fats are "bad"--and how much of | | | | lot of monounsaturated fats in the form of canola oil, |
| each you should consume with your low carb diet. | | | | olive oil, peanut oil, and nuts |
| Let's start with "bad" fats. | | | | Not only are these sources carb-free or low carb, but |
| 1. Saturated fats. As a low carb dieter, you will run | | | | most of them are also high in protein, promote good |
| into these often. Saturated fats are in fatty meat | | | | heart health, and may reduce the risk of some |
| cuts, cheese, milk, and poultry with skin. Many low | | | | cancers. |
| carb diets, such as Atkins, have suggested in the | | | | 2. Polyunsaturated fats. Polyunsaturated fats are also |
| past that dieters consume saturated fats, but most | | | | natural fats. They come in two major groupings: |
| now insist that dieters consume more "good fats." | | | | Omega-3 and Omega-6 fatty acids. As a low carb |
| Saturated fats increase bad cholesterol (LDL), which | | | | dieter, you can find Omega-3 in most types of fatty |
| can cause heart disease and certain types of cancer. | | | | fish, such as salmon and trout; Omega-6 fatty acids |
| If your low carb diet is high in saturated fats, you | | | | can be found in most seed oils. |
| should consider scaling this back to a level that | | | | Omega fatty acids help to reduce bad cholesterol, |
| satiates your cravings, but doesn't jeopardize your | | | | promote brain health, and reduce incidence of sudden |
| health. | | | | death from heart attacks. |
| 2. Hydrogenated Fats (trans-fats). Hydrogenated fats | | | | As a low carb dieter, you will encounter a lot of fats. |
| are man-made, but they take on many of the traits | | | | It is important that you eat saturated fats to satiate |
| of saturated fats. They are specifically re-engineered | | | | your hunger and prevent cravings, but you should |
| to stay hard at room temperature. | | | | also focus primarily on "good" fats--poly and |
| You can find hydrogenated fats in sweets and | | | | monounsaturated fats--to increase your "good |
| cookies, which you most likely will not be eating on | | | | cholesterol," lower your bad cholesterol," and prevent |
| your low carb diet; however, you can also find it in | | | | certain types of cancer. |
| any margarine products, so it is important to check | | | | |