NUTRITION INFOGRAPHIC: “GOOD AND BAD FATS”

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COMMENTARY:

Water, the miracle molecule, proteins and fats are the very essence of life. Water does not dissolve fat, allowing for the cell membranes, and the compartmentalization of metabolic activity that allows life to happen.

FAT IS ESSENTIAL TO LIFE. Alas, all fats are not equally beneficial to nutrition, as the article stresses. Trans-fats, partially hydrogenated fatty acids produced mainly by industry, are the worst, acting to stimulate cholesterol synthesis, produce inflammation and damage the endoplasmic reticulum.

Their use has been banned in most countries. Saturated fat has been widely condemned, is not as good as the mono- and polyunsaturated fats, but not as bad as trans-fats. Some of life’s most delicious foods, such as cheeses, contain saturated fats, but it is best to keep down their consumption.

Remember that the first bite of something savory tastes the best; prevent habit from shoveling it down. Unsaturated fats are found in oily fish, which should be part of your diet.

Vegetables such as nuts, seeds, olives, and avocados are sources of “good fat” and should comprise 10-15% of your calories. Fats, compared to carbohydrates, contribute almost twice as many calories to your diet on a weight basis, and it’s easy to get carried away.

Total calories must be kept under control. STAY HEALTHY!

–Dr. C

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