by Susan Klatz Beal

Created on: May 22, 2009   Last Updated: June 07, 2009

In the world of fad diets and "loose weight quick" schemes, people who are not properly trained in nutrition or in medical problems associated with poor diet will think of any type of fat as the "food" equivalent of the seven deadly sins. Nothing could be further from the truth. There are good fats and there are bad fats. What makes a fat "good" while another fat may be "bad?"

HOW MUCH IS TOO MUCH? -

Although there are "good" fats, the amount of fat you eat is every bit as important as the type of fat you eat. (Moderation and portion control are essential.) Consider that a single tablespoon of olive oil is 120 calories. When it comes to calories, fat is fat. Calorie for calorie, a tablespoon of fat, whether it be in the form of butter, margerine, canola oil, avocado oil or olive oil is just about the same.

The fat that is contained in the food we eat on a daily basis is often considered one of the leading causes of high cholesterol, obesity and heart disease in the United States. We have a tendency to look the other way when it comes to evaluating what our actual daily caloric intake is.

TYPES OF HEALTHY FAT -

There are two types of fats that are healthy: monounsaturated fats and polyunsaturated fats. The third type of fat is considered trans fats. These are fats that come from animal products, or from partially hydrogenated oils.

The processing that is used to preserve them for use and for transport makes it possible to reheat the fats repeatedly. This alters the chemical structure, and turns the fats into the types of fats that can be damaging to our health.

MONOUNSATURATED FATS -

Monounsaturated fats are primarily derived from plant sources. They are found in olives, canola and peanuts. Other sources of monounsaturated fats include avocados, nuts (almonds, pecans and hazelnuts,) and seeds (such as pumpkin and sesame seeds.)

Monounsaturated fats are liquid when they are at room temperature, however, when they are refrigerated, they become cloudy because the liquid thickens.

It has long been known that people who live in the Mediterranean and who eat a diet that is rich in monounsaturated fats (which they get from olive oil) have a much lower incidence of heart disease and other major health problems than people living elsewhere. Extra Virgin Olive Oil is the healthiest because it has been cold processed. That means that there was no heating or cooking involved in the processing.

POLYUNSATURATED FATS -

Polyunsaturated fats will remain liquid regardless

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