|Get Your Fat Right Chart by Gretchen Vannice, MS, RDN. |
Illustration By Giulio Mencaroni
It turns out that (compared to surplus consumption of PUFAs), surplus consumption of saturated fats causes a markedly greater increase in the amount of fat stored in the liver and the abdomen - especially the visceral fat surrounding the internal organs - what we call toxic belly fat.
The study suggests that trading PUFAs for saturated fats may lower the risk for diabetes and cardiovascular disease, help prevent accumulation of belly fat, build lean muscle (thereby increasing metabolism), reduce sugar cravings, and aid in weight loss.
This brilliant chart from Gretchen Vannice, MS, RDN, illustrates some smart and tasty substitutions that can easily be made in common foods. Note that PUFAs are derived from plant-based sources - nuts, seeds, beans, legumes and plant oils. Some of these also contain the all-important Omega-3 fatty acids.
Read the article in Prevention Magazine here: 3 New Fat Fats That Could Have Saved Us All a Lot of Trouble. Read the Uppsala University Press Release here: Abdominal Fat Accumulation Prevented by Unsaturated Fat
Many leading doctors, nutritionists and health and wellness experts warn against over-consumption of both saturated fats and PUFAs from oil, advise to use/consume oils in moderation and to eat nuts, seeds, avocados and other raw, plant-based whole foods instead.
Fats: The Good, Bad and Ugly
The Real Causes of Your Belly Fat
Healthy Fats: Cooking and Storing
The Benefits of Vegetable Oil