ANSWERS: 1
  • High-fat foods are those high in saturated and trans fats. Low-fat foods are those with monounsaturated, polyunsaturated and omega-3 fats. According to the American Diabetes Association, the type of fat consumed is more important than the amount of fat. Limiting your consumption of high-fat foods will help you maintain a healthy diet. Carefully reading labels on the foods you eat will help you determine the difference between high-fat and low-fat foods.

    Food labeling

    The U.S. government has established standards for declaring foods fat free, low fat and reduced fat. Fat-free foods cannot contain more than 0.5 grams of saturated fat or fat per serving. Low-fat foods must contain less than three grams of total fat. Reduced fat products must have at least 25 percent less fat than the standard version of the product.

    Benefits of fat

    According to Joann Larsen, MS. RD. LD on Ask the Dietician, 30 percent of your daily calories should come from fat. Because fats are vital to proper body functioning, you should not completely avoid fats. For example, triglycerides, the primary form of fat found in foods and the body, account for most of your body's stored energy. The fatty acids released from triglycerides are a key fuel source for your body during periods of activity and rest. Triglycerides and other food fats also transport vitamins A, D, E and K to the small intestine, thereby preventing you from developing vitamin deficiencies. Fat also causes you to feel full longer, which helps prevent you from overeating.

    Choosing the right fats

    All fats are high in calories, so you should track portion sizes of both healthy and unhealthy fats. The fatty acids, omega-3 and omega-6, are essential for a healthy diet. They regulate your blood pressure, blood clotting, immune system and childbirth. These healthy fats can be found in tuna, canola and soybean oil, sardines and salmon. Butter, milk, chocolate, cream sauces, chicken and turkey skin, ground beef, sausage and coconut oil are just some of the foods that are high in saturated fat.

    Low-fat and fat-free foods

    Be aware that when fat is eliminated from foods, it is typically replaced with carbohydrates to maintain the same taste and texture. Therefore, many fat-free, low-fat foods are high in calories. According to Larsen, 55 percent of your daily calories should come from carbohydrates. It is important that you not only monitor your fat intake, but also your carbohydrate and caloric intake. Low-fat and fat-free foods are not always the best solution for weight loss.

    Source:

    American Diabetes Association

    Ask the Dietician

    American Diabetes Association

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