"Fat" is a word with multiple meanings. Despite the differences between body fat and dietary fat, most people believe they are both bad. However, recent research has uncovered benefits to eating dietary fats such as polyunsaturated and monounsaturated fats, found in foods such as salmon, walnuts and avocados. The strong evidence led to changes in recommendations of dietary fat consumption in the recent 2015 Dietary Guidelines for Americans.
However, consumers' understanding of the differences between dietary fats and their role have not evolved at the same pace. To understand where the confusion lies, the California Walnut Commission conducted a survey of more than 1,000 American adults to look at their perceptions of fat and knowledge of the different types of dietary fats.
The survey found that nearly 9 in 10 people (89 percent) are just as worried, or more worried about consuming dietary fat than they were five years ago, and nearly 2 in 3 Americans (64 percent) believe dietary fat is their enemy. One quarter of Americans admit the word "fat" has a negative connotation for them. The word "fat" influences people's ability to embrace good dietary fats.
When it comes to being able to identify good dietary fats, Americans are most familiar with omega-3s. While 72 percent identify omega-3s as being good for them to consume as part of a healthy diet, fewer say the same for polyunsaturated fat (26 percent) and monounsaturated fat (12 percent). Only 11 percent of Americans know omega-3s are a type of polyunsaturated fat. Only one in five (19 percent) say they know which dietary fats are good and bad at all.
The survey finds there is an awareness of different types of dietary fats, but there is a gap when it comes to understanding which fats those are. There is hope when it comes to changing people's perceptions of dietary fats. More than 4 in 5 people (81 percent) recognize that some fats may be good for them.
The first step to embracing good dietary fats is to focus on a diet of nutrient-dense foods, and to replace saturated fats with unsaturated fats. Look for liquid oils and the good fats found in salmon, walnuts, chia, flax and avocados.
Q and A
Q: What are coconut aminos?
A: Produced in the Philippines, the coconut-based condiment is promoted as a healthy GMO-free substitute for soy sauce. It's made by tapping the sap form the unopened blossoms of the coconut tree and then fermenting it with the addition of salt. Coconut Aminos is said to contain an array of amino acids, the building blocks of protein. Coconut Aminos, with 15 calories per tablespoon, is similar to soy sauce in color, consistency, and savory "umami" taste. Unlike soy sauce, it has a touch of sweetness, though it doesn't taste like coconut. One advantage over soy sauce is that it has much less sodium (270 mg per tablespoon compared to 900 mg in regular soy sauce and 400 to 600 mg in lower-sodium versions). Don't be swayed by any of the low glycemic index and other health claims being made for Coconut Aminos, such as reducing the risk of heart disease, diabetes, and cancer, aid in weight loss, strengthen immunity and even promote mental health. If any benefits have been suggested in some studies, they relate to consuming coconuts, not Coconut Aminos. There are no published studies on Coconut Aminos itself. The bottom line is if you like the flavor and don't mind the price, (about $5 to $7 for an 8-ounce bottle) you can use Coconut Aminos in dressings, marinades and stir-fries. A few drops or spritzes can add savory flavor to popcorn. You'll get less sodium than if you use soy sauce -- but don't expect other benefits -- University of California, Berkeley Wellness Letter.
RECIPE
Here's an easy weeknight dinner from the latest issue of Cooking Light magazine -- and it boost your heart healthy Omega 3's as well.
Easy Sesame-Hoisin Salmon
2-tablespoon hoisin sauce
1-tablespoon brown sugar
1 tablespoon reduced sodium soy sauce
1-tablespoon rice vinegar
2 teaspoon toasted sesame oil
1 teaspoon grated ginger
1/4 teaspoon crushed red pepper
4 (6-ounce) salmon filets
Cooking Spray
1/4 teaspoon kosher salt
2 tablespoons green onions
Preheat oven to 400 degrees. Combine hoisin sauce, brown sugar, soy sauce, rice vinegar, sesame oil, ginger and red pepper. Place the salmon fillets in a baking dish coated with cooking spray and sprinkle with salt. Pour sauce over salmon. Bake at 400 degrees for 15 minutes, basting occasionally. Sprinkle with green onions. Serves 4 (serving size: 1 fillet).
Per serving: 294 calories, 37 g protein, 8 g carbohydrate, 12 g fat, 89 mg cholesterol, 0 fiber, 489 mg sodium.
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