Our main source of energy has a bad name! If Fats were discovered today I’m sure they would be named differently. More like “energy nutrients” or the “9 calories per gram fuel cells” or “slow burning fuel” anything but Fats. We have painted a bad picture for the most important nutrient not only for runners but every person. Without them our body would not be able to absorb certain Vitamins and as mentioned already they are our main source of energy. Having said that not all Fats are created equal!
There’s the Good the Bad and the Ugly when it comes to Fats.
These are the healthy Fats. Also known as the Unsaturated (both mono- and poly-). Found mainly in vegetable oils (olive oil, canola, soy, corn…etc) and in nuts, seeds and fish. They should be available and consumed in your daily diet.
These Fats will kill you! They are the Trans Fats. Found in all processed foods and all the Junk food of course. Even at very small quantities they will cause all kinds of problems like coronary disease and more. These are the ones to avoid completely.
… and The Ugly
Known as Saturated Fats they are not as bad as their cousins the Trans Fats, but they can cause problems too. Moderation is the key here! I’m sure you’ve heard a Doctor talking about cutting back on red meats, butter, cheese and ice cream right?
So there you have it. Consume most of your Fats from the Unsaturated list (mono- and poly-). Cut back on the Saturated and eliminate all Trans Fats from your daily diet.
|Saturated Fat||Trans Fat||Mono- unsaturated Fat|
|• Red Meat||• Margarine||• Olive Oil|
|• Coconut Oil||• Imitation Cheese||• Canola Oil|
|• Butter||• Cakes, Cookies||• Peanut Oil|
|• Palm Oil||• Doughnuts||• Peanuts|
|• Whole Milk||• Crackers||• Almonds|
|• Ice Cream||• Meats/Dairy||• Cashews|
|• Cheese||• Snack Chips||• Avocados|
|• Chocolate||• Peanut Butter|
|• Seafood||• Deep-Fried Food|
|• Fish||• Safflower Oil||• Soybean Oil|
|• Corn Oil||• Fish Oil||• Cottonseed Oil|