Originally published October 13 2005
Arkansas chef helps sort through the many kinds of fat
by Mike Adams, the Health Ranger, NaturalNews Editor
Katie Cobb helps to distinguish saturated, polyunsaturated and monounsaturated fats, and provides recipes to help you begin eating healthy.
No doubt you have heard the old saying, a rose is a rose is a rose is a rose.
While this may be true, it is not the same for all types of cooking fats.
They are the most concentrated sources of calories, supplying nine calories for each gram, compared to four calories per gram for carbohydrates or protein.
Fat is divided into three basic types-saturated, polyunsaturated and monounsaturated-and many foods we eat every day contain a mixture of all three.
For example, butter, is 65 percent saturated fat, 4 percent polyunsaturated, and 30 percent monounsaturated fat.
Coconut oil and palm oil (tropical oils), however, are two highly saturated vegetable fats.
Saturated fats are usually solid at room temperature, and can cause your total blood cholesterol level to rise.
Some research suggests that polyunsaturated fats might lower the "good" HDL cholesterol along with the "bad" LDL cholesterol.
Polyunsaturated fats are liquid at room temperature and have been implicated in colon cancer.
Monounsaturated fats also have vegetable sources and helps lower blood cholesterol levels.
Some research suggests, however, that monounsaturated fats only lower the "bad" LDL cholesterol.
To maintain a healthy heart, first keep your calories from fat to 30 percent or less of your total calories.
Less than a third of the fats you eat should come from polyunsaturated fats, and less than another third of the fats you eat should be saturated.
We call these visible and invisible fats.
Hydrogenation is the process of changing liquid oil into a hard or solid fat.
Bananas and low-fat buttermilk give this old favorite its moistness and help lower the fat.
5. Stir in nuts and turn into prepared pan.
6. Bake for 50-55 minutes or until toothpick inserted in center comes out clean.
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