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Get the Skinny on Fat.. Good Fats v Bad Fats!

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Get the Skinny on Fat.. Good Fats v Bad Fats!

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Is low fat food always the healthiest? Or should we eat full fat foods in moderation?

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Is low fat food always the healthiest? Or should we eat full fat foods in moderation?

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Take a walk down any aisle in your local supermarket and you'll see fat-free desserts, low-fat biscuits and calorie-counted ready meals. But while our shopping baskets are full to bursting with these guilt-free foods our waist-lines keep getting bigger.

Enter the trans-fats

Since the 1980s there's been a boom in low-fat products as the message got out that to improve our health, especially heart health, we needed to reduce the amount of saturated fat in our diets. This means cutting back on full fat dairy foods, red meat and certain processed foods. It's true that fat supplies more than twice the calories per gram of carbohydrates, and saturated fat is the type of fat primarily responsible for clogging our arteries and increasing cholesterol levels. But, as we came to terms with this unpalatable fact, the food industry got to work replacing the animal fats in their products with un-saturated vegetable oils. Some of the changes they had to make included altering the structure of the vegetable oil so it could be used in the place of solid fats. To do this the food producers used a process called hydrogenation which created a solid or semi-solid fat thought to be more appropriate for their food processing needs.

Unfortunately, we now know these hydrogenated fats increase levels of dangerous trans-fats which are both bad for the heart and our cholesterol. Although trans-fats can be found at low levels in some natural foods these man-made versions meant it was likely we were eating more of them. Since learning of the dangers of trans-fats the food industry and our UK supermarkets have been working hard to reduce levels of them in their products.

Bitter sweet

As well as altering the oils used for producing low-fat foods, manufacturers also found they had to increase the amount of sugar in their products so we continued to enjoy their taste and texture. All of this meant that the typical low-fat product tended to be high in carbs, might contain trans-fats and at the end of the day had a very similar calorie count to the original product. In fact when we eat foods high in carbs especially white refined ones, our bodies digest them more quickly. This can lead to blood sugar swings and cravings making it more difficult to control our overall calorie intake - which means that second or third 'low fat' biscuit starts to look very tempting! A diet too high in these refined carbs and sugars can be as unhealthy as a high-fat diet because it increases the risk of diabetes, heart disease and causes high cholesterol levels.

Good fats and bad fats

We all need some fat in our diet, not least because it makes our food more palatable and tasty. Nutritionally, fats do more than simply supply calories. Certain fats, like those in nuts, seeds and oily varieties of fish provide essential fatty acids (including the omega-3 variety). These essential fats are important for maintaining healthy blood vessels, making hormones and for the correct functioning of our nervous system. The fat in our diet also helps us absorb certain vitamins, the fat-soluble ones, which include A, D, E and K. Following a very low-fat diet makes you more likely to be low in these vitamins and that can impact your immunity, limit the body's ability to heal itself and have an influence on bone health. It's better to focus your diet on the healthier fats by including more fish, nuts, seeds and vegetable oils including avocado and olive. Here's how to make your meals naturally fat-healthy...

Make sure you're getting good fats:

Eating more fish, nuts and seeds - for example choose salmon instead of bacon for a weekend brunch; snack on unsalted nuts rather than crisps.

Trim visible fat from meat.

Checking labels on food products.

Using good quality un-saturated oils, like walnut or pumpkin, for dipping your bread instead of using spreads.

Avoid frying instead steam, bake, poach or grill.

Replace mayo with plain yogurt - just add a squeeze of lemon juice and some mixed herbs, chives work well.

Make chips by baking chunky cut potato wedges with a drizzle of rapeseed oil and a sprinkle of paprika.

A few low-fat recipe suggestions:
This article was last reviewed on 26 May 2016 by nutritional therapist Kerry Torrens. A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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For years now those of us watching our weight, managing our cholesterol levels or eating for a healthy heart have opted for the low-fat option. But are these low-fat foods really as good for us as we originally thought? Nutritionist Kerry Torrens investigates...

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Are superfoods effective in nutritional intake:does it make a difference - look at these articles to help you decide? Go to the NHS website - living well - superfoods section to see how it could enhance your diet.

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Are superfoods effective in nutritional intake:does it make a difference - look at these articles to help you decide? Go to the NHS website - living well - superfoods section to see how it could enhance your diet.

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http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx

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Choose the nut intake - eating peanut butter or eating peanuts daily can potentially reduce the risk of heart disease by up to 34% according to the British Medical Journal (cited in Mens Health magazine, October 2016 edition).

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Choose the nut intake - eating peanut butter or eating peanuts daily can potentially reduce the risk of heart disease by up to 34% according to the British Medical Journal (cited in Mens Health magazine, October 2016 edition).

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Even though goji berries date back to the early days of Chinese medicine, people (including celebrities like Madonna and Miranda Kerr) can't seem to stop talking about this tiny scrunched up fruit.

"The sky is the limit when it comes to incorporating goji berries in your diet," says health and nutrition expert Rosanna Lee based in Toronto.

Considered both a fruit and a herb, goji berries are typically found in Asian and European countries, but sold in bulk or packages across North America. Although they are a bit pricey, Lee says they include a long list of benefits.

"Goji berries are an excellent source of antioxidants," she says, though she cautions against immediately believing all of the berries' health claims. Helping to reduce cancer risk and its "fountain of youth" claims, for example, aren't backed up by scientific research.

And these berries aren't for everyone either - anyone who uses blood thinners or takes diabetic medication may have a negative reaction eating goji berries, according to WebMD. When in doubt, ask your doctor first.

But if you're just looking for ways to eat a handful of berries here and there, you can make just about anything with them. Add goji berry powder when baking or soak them to blend in with a smoothie.
Here are 12 things you need to know about goji berries before you buy them: What Are Goji Berries?
A raw goji berry is about the size of the tip of your pinky finger, if not smaller. However, these size berries are difficult to find in North America and are native to parts of Asia (usually in China) and Europe.
The Health Claims
Goji berries have been used in traditional Chinese medicine for thousands of years, says health and nutrition expert Rosanna Lee.

Some even claim these berries are natural remedies for diabetes, hypertension, malaria or even fever. However, Lee says a lot of these claims may not be true. "At present, there is still inconclusive evidence from research for such claims to be made."
They Have Other Names
Sometimes goji berries are called wolf berries. They have also been referred to Chinese wolfberries and Tibetan goji.

Where Can I Buy Them?

Typically, goji berries are found in dried packages or sold by weight at bulk food stores, specialty food stores, herbal stores or at markets in Chinatown, for example.
What Do They Taste Like?
Goji berries have a natural tinge of sweetness with a very slight herb-like aftertaste. They also contain tiny seeds (which contain fibre) that add a nice texture to your meals.
How Do You Eat Them?
You can eat them raw or soak them in hot water before munching. Others prefer adding goji berries to trail mixes, smoothies or as a garnish on cereals, salads or yogurts. Basically, goji berries can be baked, cooked, steamed, and processed in any way after they are washed.
But They Can Be Expensive
A 500-gram bag of dried goji berries costs about $15 to $20 at most natural food stores and online. However, prices may vary depending on claims of whether they are organic, naturally sourced, or combined with other ingredients to make a unique trail mix, for example. Organic goji berries have been known to sell for $30 to $40, but you can buy the cheapest bags at local Asian stores.
Healthy, Glowing Skin?
Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits) which helps promote healthy skin.
Protect Your Health ... All Over Your Body
Goji berries have also been known to help boost the immune system and protect the eyes - talk about a super fruit. And like other berries, goji berries are also an excellent source of vitamin C and can reduce tough cold symptoms.
Packed With Antioxidants
Goji berries are an excellent source of antioxidants because of their oxygen radical absorbance cpacity (ORAC) value. An ORAC value indicates a food's antioxidant power on a relative scale, Lee says.
Yes, They Are Healthy
As a plus, goji berries are low in calories, fat-free and are packed with fibre - which also helps you manage weight and go the bathroom on a regular basis.

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Goji Berry Benefits: 12 Facts About This Healthy Superfood

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Even though goji berries date back to the early days of Chinese medicine, people (including celebrities like Madonna and Miranda Kerr) can't seem to stop talking about this tiny scrunched up fruit. "The sky is the limit when it comes to incorporating goji berries in your diet," says health and nutrition expert Rosanna Lee based in Toronto.

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Example of an intermittment fasting diet, 16 hour fast followed by an 8 hour feed period consisting of 3 meals

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Birthplace of Intermittent Fasting - Martin Berkhan

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Eat a diet based on your blood type, different foods are recommended for each of the four blood groups: A, B, O, AB

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Information, guidance and support for readers interested in applying the principles of The Blood Type Diet as outlined by The New York Times best-selling author Dr. Peter D'Adamo.

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Please feel free to post any other diet you have come across

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