What Fats and Oils Can I Eat?

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The question, what fats and oils can I eat has been in the mainstream media for some time now. It seems it is everywhere, news coverage regarding food using fats or oils is on the rise. It seems that margarine is the new margarine, apples are being bushes and vegetables are becoming substitutes for trans-fats. It is a confusing topic because there are so many topical decisions regarding what is best for our bodies. Here is a brief overview of the current situation regarding fats and oils, why fats and oils are important for certain functions in our bodies, where we can find them, and which types should be avoided.

Types of Fats

There are many different types of fats and oils available for our consumption. We can generally group them into two groups; saturated fats and unsaturated fats. Strictly speaking, saturated fats are those fats that remain solid at room temperatures while unsaturated fats are the ones that become viscous when heated such as the oils in Coconut and palm oil.

Recent studies have indicated thatories concerning fats and oils presented by certain doctors as being healthy may not be the same as what the body actually needs. There are those types of oils that are better for certain things than others. For example, olive oil is more of cooking oil than is peanut oil, but both are types of fats that are healthy to include in our diet.

Vegetable oils and animal fats are other types that have specific functions within our bodies. These are the Omega-3 and Omega-6 fatty acids, and these are the fats our body uses to make hormones and to help process the vitamins that we absorb through our diets.

I have heard that it is good to cook with a cold, unfiltered, light oil like soy, sesame, and corn oils but it is also good to use warm, filtered, flavorful oils like grapeseed, canola, and peanut oils. We need these oils to nourish the skin, as well as the inside of our bodies, and they are so important in helping to prevent colds and flu, keeping the skin young and healthy, and balancing hormones. If you try to cook with all of the vegetable oils, you’ll notice that your vegetables will become dry and tasteless. You can use the best oils for making salad dressings, sautéing, and cooking your foods.

Fiber is the main type of nutrient present in plants, due to its unique structure of glucose molecules. Foods containing fiber have more nutritious values than those containing simple sugars. We need to regularly consume fiber to help supplement carbohydrates in our diets. We get fiber from fruits, vegetables, whole grains, nuts, and seeds. The consumption of fiber reduces the risk of diseases like colon cancer, hemorrhoids, and constipation. Fruits and vegetables contain lots of fiber, and they also provide your body with a lot of vitamins and minerals. The consumption of fiber is necessary for maintaining and increasing the size of the fiber passageways.

There is no doubt that we need to include fiber as part of our daily diets. Because it is beneficial we do not have to limit our consumption. We can consume any fruit, vegetable, whole grain, or seed that is a source of fiber. Some of the sources of these fibers are whole grain bread, high fiber breakfast cereals, vegetables, fruits, low-fat cheese, beans, nuts, and seeds. Those who are trying to reduce their weight can also reduce their consumption of these foods by 1/3 to 1/2 ounce each day until they no longer cause the mid-elements fat deposits and the abdomen and chest become visible.

As dietary fibers increase in consumption, they dilute the number of fatty substances in our bodies, like cholesterol and saturated fatty acids, which can decrease the risk of heart disease, diabetes, and certain cancers, and they also help maintain the elasticity of the cell membrane. They help prevent blood glucose from rising to dangerously high levels. As your fiber intake decreases, you will likely find yourself becoming hungry, which naturally reduces your consumption of important nutrients, like vitamins, minerals, and essential fats, that you need for energy to help you throughout the day.


Most vegetables are low in calories and fats and are extremely low in cholesterol. They are extremely rich sources of complex carbohydrates, dietary fiber, and minerals. About half of the produce that surrounds us is green, and of that green produce, most is the color of green (exception being white produce).