What is good fats and bad fats
Our bodies need some fat for energy and internal processes and for the fat-soluble vitamins ( Vitamin A, D E, and K).
The human body has always depended on certain fat for optimum health. Fat is just as important for health as protein and carbohydrates. Fat play a vital to life.
Type of fat -What is good fat and bad fat
Biochemically, fat concentrated sources of energy that contain 9 calories per gram. Versus 4 gram per gram for both protein and carbohydrates. Fat can divided into a number of different categories. But saturated and unsaturated are the two primary distinctions. The term saturated and unsaturated refer to the number of hydrogen atoms. Saturated fat have the full compliment of hydrogen is nature’s simplest atom. You would not think that a few less or more of them would make much of a difference. But it makes a huge difference.
Bad fat and their bad effects?
Saturated fats are commonly called bad fats. But the evil is more appropriate. Saturated fats tend to be solid at room temperature. Because the body does not digest them easily, they tend to get deposited along arterial walls. Its saturated fat that causes heart disease, stroke, and certain cancers. Your goal should be to keep saturated fat to a minimum. This fat mutation is the result of 20th century food processing.
Trans fat should be avoided entirely. As these fats rarely occur in nature, the human body does not have the enzymes necessary to break them down. As bad as saturated fat is for increasing the risk of heart disease and stroke. The process of hardening vegetable oil to make margarine is called hydrogenation and results in the production of trans fats. Trans and hydrogenated fats are among the greatest health destroyers. Trans fats are the worst fat of all for the heart and have been linked with an increased risk of breast cancer. They are also particularly harmful to diabetics as they interfere with insulin receptors responsible for control of blood sugar. Do everything in your power to eliminated them from your diet. No exceptions.
Health Benefits of good fat
Unsaturated fat commonly called good fat. And can be divided into monounsaturated and polyunsaturated. These facts are vital to life. Unsaturated fat are usually liquid at room temperature. And used for metabolic processes such as transporting vitamins A, D,E and K. Maintaining cell membranes, maintaining health of skin, eyes and hair. Lowering cholesterol levels. And serving as a source of energy. They also used in the manufacturing of some hormones.
Essential fatty acids are polyunsaturated fatty acids. That the human body requires for optimum health. Like essential amino acids. They cannot be synthesized by the body (except omega-9 in limited quantities). And therefore have to be acquired in the diet. Two most important essential fatty acids are omega-3 and omega -6. It’s especially important to make sure you get plenty of omega-3 fats in your diet.
Essential fatty acids offer numerous health benefits for the human body. And help control and regulate an amazing number of metabolic processes. Essentials fatty acids helps regulate the fluidity of cell membranes. And improve their gate keeping abilities by helping keep toxins out and bring nutrients in. Essentials fatty acids also influence the activation of cell genes and help produce eicosanoids. These hormones like compounds play a role in helping reduce inflammation in the body. They also help keep blood from clotting internally and help keep the blood vessels dilated (open). Finally, a diet rich in Essential fatty acids can be helpful in preventing many diseases including cancer and heart disease.
Which food having good fat?
Food containing high amount of omega -3 fatty acids. Includes salmon fish, halibut fish, sardines’ fish, albacore fish, trout fish, herring fish, walnut, flaxseed, hemp seed, chia seed and canola oil. Other foods that contain omega-3 fatty acids in lesser quantities. Include shrimp, clams, catfish, cod, tuna, and spinach. Example of food reach in omega -6 fatty acids. Include whole grains, corn, safflower, sunflower, soybean, and cottonseed oil.
Everyday fats
Butter and margarine have the same calories content. Whether or not the margarine is marked polyunsaturated. Butter is a good source of the fat-soluble vitamins A and D. Which re added to margarine. Low fat spreads have a high water content and therefore a lower calories content than butter or margarine. Most low-fat spreads have added fat soluble vitamins.
Most cheese have a high fat content. Quark is very low in fat. As are low -fat ricotta and fromage frais. Double cream is 50 per cent fat.
Fat is a backup energy source
Fat, whatever good or bad -will stored if not used immediately as an energy source. While large amount of fat is undesirable. From both a health and physical-appearance point of view. Small amounts of stored fat are useful. Stored fat is a readily available source of energy. If carbohydrates levels are low. Stored fat can used as a backup energy source. It also plays a role in cushioning the internal organs against injury from blows. Finally, fat helps prevent heat loss through the skin.
What is cholesterol?
This is a natural and necessary form of fat manufactured in the body from dietary fats. There are two types good cholesterol (High density lipoprotein -HDL) and bad cholesterol ( low -density lipoprotein, LDL). Too much of the LDL can clog the arteries, leading to heart disease and strokes. A high concentration of saturated fat in the diet raises blood cholesterol levels. High levels of blood cholesterol may be reduced by restricting fat in the diet, especially saturated fat.
Tips how to eat less fat in daily life
Choose lower fat versions of dairy products like skimmed milk and semi skimmed milk
Use less fat in cooking. Grill and bake instead of frying and roasting.
Use lean cuts of meat and remove the skin from poultry
You should avoid the bad fatty foods
Fried chicken, Fried chips, French fries, Burger ,Full fat milk, Full fat yogurt, Full fat Cheese, Butter, Red meat -Beef, pork, Process food , Sausages , Cakes, Chocolate , Pastries , Palm oil, Coconut oil, margarine oil. When you are going to buy any packed food check the pack if there is trans fat or saturated fat then avoid it.