According to one expert, “It is a lousy question.” Fats, he said, go from bad to good. All diets should have the “good” monounsaturated fats and polyunsaturated fats. That is, unsaturated fats are better than saturated fats.
Foods with the good fats are liquid at room temperature. These include olive oil, safflower oil, peanut oil and corn oil. Fish that are high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of Omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybeans), nuts and other seeds (walnuts, butternuts and sunflower).
Experts say the idea that “fat is bad, all fat is bad” is not true.
Reducing carbs clearly helps lose weight. Supporters of low-carbohydrates diets think there are other positive benefits. Their research says, “low-carb diets can be a good option for reducing risk to the heart.” It may be a better idea than low-saturated fat diets.
Again, experts stress that there are good and bad carbs. Pasta, most processed snacks, bread and pizza have bad carbs. Complex carbs are better.
Generally speaking, complex carbohydrates should supply about half the calories in your diet.
Most agree that the best diets are made up of vegetables, fruits, beans, lentils, nuts, seeds and whole grains. Those are complex carbs. They can be eaten with or without fish, seafood, poultry, lean meats, dairy and eggs. Stay away from processed foods, processed deli meats and so on.
An expert concludes it gets pretty hard to go too far wrong. We can add: drink water, not soda. Or as one author put it, “Eat food. Not too much. Mostly plants.”
Source: The New York Times September 4, 2014