How to Pick Fats for a Low Carb Diet

The low-carb diet craze has changed the way many people look at nutrition and how they eat. We learned there is such a thing as too much pasta and other starchy staples. At the beginning of the low-carb craze, the kind and amount of allowed fats was not addressed, but now we know the amount of saturated fats should be no more than 20% of calorie intake. Fat is necessary to our bodies and give us energy, but the kind and how much is important, so understand them and use them appropriately. Unsaturated, monounsaturated and polyunsaturated are the good fats. Here’s how they work.

Difficulty: Easy

Instructions

1. Know your monounsaturated fats. Some examples of monounsaturated are olive oil, peanut oil, and canola oils. These oils are identified by the way they take a liquid state at room temperature but solidify in the fridge. Avocados and many nuts are good examples too. Use a slice of avocado on your sandwich rather than cheese.

2. Add polyunsaturated oils. Polyunsaturated fats maintain their liquid form in or out of the refrigerator, including sunflower oil and safflower oil. Use safflower oil instead of vegetable oil when cooking.

3. Picking the richest of oils and fats. Omega-3 fatty acids are polyunsaturated fats that are commonly found in seafood like salmon and herring. Flax and walnuts are also good sources. Sprinkle some flax over your cereal or in your protein shake.

4. Know which oils to avoid. The fats to avoid are the animal products such as red meat, milk, cheese and butter that are sources of saturated fats. Limit the cookies, baked goods and fried foods to keep trans fat--the other bad fat--low. While you’re doing all the limiting, don’t forget to load up on fruits, veggies and all the good stuff to make the most of your nutritional plan.

Tips & Warnings

• The oils you add to your diet need to be oils rich in the good vitamins and nutrients.
• Never choose hydrogenated oils.

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