Fat - to eat or not to eat

"Good" fats—monounsaturated and polyunsaturated fats—lower disease risk.  "Bad" fats—saturated and, especially, trans fats—increase disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.  Foods high in bad fats include red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oil. The key to a healthy diet is to choose foods that have more

good fats than bad fats—vegetable oils instead of butter, salmon instead of steak—and that don’t contain any trans fat.

“Low-fat,” “reduced fat,” or “fat-free” processed foods are not necessarily “healthy,” nor is it automatically healthier to follow a low-fat diet. One problem with a generic lower-fat diet is that it prompts most people to stop eating fats that are good for the heart along with those that are bad for it.  And low-fat diets are often higher in refined carbohydrates and starches from foods like white rice, white bread, potatoes, and sugary drinks. Similarly, when food manufacturers take out fat, they often replace it with carbohydrates from sugar, refined grains, or starch. Our bodies digest these refined carbohydrates and starches very quickly, causing blood sugar and insulin levels to spike and then dip, which in turn leads to hunger, overeating, and weight gain. Over time, eating lots of “fast carbs” can raise the risk of heart disease and diabetes as much as—or more than—eating too much saturated fat. 

So when you cut back on foods like red meat and butter, replace them with fish, beans, nuts, and healthy oils—not with white bread, white rice, potatoes, sugary drinks, or other refined carbohydrates.