In Part 2 of this series, we determined that not ALL fats were bad and that it was important to read the ingredient label! “Partially hydrogenated oils” on the ingredient label indicated that the food contained the worst fat, trans fat.
Well, if the ingredient label contains “partially hydrogenated oil”, then why does the nutrition label say that there are 0g of trans fat?!
Here’s why: By law now, foods must list trans fat content on nutrition labels, BUT, according to FDA guidelines, a food product can have up to 0.5g of trans fat and STILL qualify for 0g trans fat on the nutrition label! Read more about that here: “When Zero Doesn’t Mean Zero…“ So, it’s still important to look for trans fat via the ingredient label!
Okay, so now that it’s become easier to identify the bad fats, where are those good, healthy fats — the mono-and polyunsaturated fats? Find out below!
5 Foods That Contain Monounsaturated Fats:
- Nuts (especially Macadamia nuts, almonds, and hazelnuts)
- Seeds (especially sesame and pumpkin)
- Vegetable Oils (olive oil, grapeseed oil, sesame oil, sunflower oil, peanut oil)
- Peanut Butter
5 Foods That Contain Polyunsaturated Fats (Omega-3s and Omega-6s):
Omega-3 and omega-6 fatty acids are polyunsaturated, good, essential fatty acids. Some Benefits of omega-3s include reducing the risk of heart disease and stroke, reducing symptoms of hypertension, supporting brain function and alleviating joint pain. Some benefits of omega-6s include supporting skin health, maintaining bone health, supporting brain function and regulating metabolism.
- Flaxseeds/Flaxseed Oil (high in omega-3s)
- Fatty, cold-water fish — salmon, mackerel, herring (high in omega-3s)
- Sunflower Seeds (high in omega-6s)
- Eggs (high in omega-6s)
- Walnuts (high in omega-3s & omega-6s)