Ask the nutritionist: are the so-called good fats really good for you?(health: Q & A)

Publication: Vegetarian Times

Publication Date: 01-APR-06

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Q:

Because I'm a vegetarian, everyone thinks my diet is fat-free. I know fats lurk in lots of foods, though. But aren't there some "good" fats?

A:

You're right, fats turn up in many foods (and yes, in some healthy ones). A quick way to spot them is to look for the foods that tend to be highest in calories, as those are also highest in fat. That's because fat is a concentrated source of calories. One gram of fat contains 9 calories--more than double the calories in one gram of protein or carbohydrate (there are 4 calories in each). So adding even small amounts of fat to recipes can substantially increase the total number of calories.

Now, generally, fats that come from plant sources are better for you than fats from animal sources. Plant fats--such as the oils in olives, nuts, seeds, flax and avocados--are rich sources of vitamin E, phytochemicals (protective or disease-fighting plant compounds) and essential fatty acids (EFAs), which include omega-3 fatty...

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