KNOW YOUR GOOD FATS TO NOT GET FAT
By Mehak Munaf.
You read that right! Making an assumption that fat makes us fat is far too simplistic of a viewpoint. More things such as sugar, stress, lack of sleep will cause our bodies to store fat far faster than a high-fat diet..”Fats play a vital role in the human body.
Infact, did you know that vitamins such as A, D, E and K are all essentially fat-soluble vitamins, which means they need to be consumed with some fat before being carried through your bloodstream to perform their functions.
Fats also help maintain your body temperature and provide important padding and insulation for your organs (yes, you need a little padding!).
According to Felicia Stoler, MS, registered dietitian, exercise physiologist and author of Living Skinny in Fat Genes
“ The Healthy Way to Lose Weight and Feel Great, not only is NOT getting enough fat in your diet a bad weight-loss approach, it’s downright dangerous for your health’’
The Bad fats:
Obviously, we must decipher good fat from bad fat and when we do we will see that a diet high in good fats will actually burn away the bad fat that our bodies have stored and reduce harmful inflammation in our system.
Trans fats and saturated fats are considered fairly healthy and can lead to severe diseases such as heart attack and high cholesterol.
Saturated fat can be found in the fat you can see on meat and chicken, from dairy products and from some plant foods like palm and coconut oil. It can also be found in processed foods like biscuits, pastries and takeaway foods that have used ingredients like butter, palm oil (often simply called vegetable oil), cheese and meat.
Small amounts of trans fats naturally occur in dairy products, beef, veal, lamb and mutton. The way some fats and oils are processed during manufacturing produces artificial or ‘industrially produced’ trans fats. They’re in foods that use partially hydrogenated vegetable fats, like deep-fried foods and baked foods like biscuits, cakes, pastries and buns.
And the good guys are:
So which fats are “good” fats? monounsaturated fatty acids (found in olive oil) and polyunsaturated fatty acids (found in sunflower and safflower oils) contribute to your heart health by decreasing triglycerides and your total cholesterol levels.
When you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat.Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils. Although there’s no recommended daily intake of monounsaturated fats, the Institute of Medicine recommends using them as much as possible along with polyunsaturated fats to replace saturated and trans fats.They can help lower your LDL (bad) cholesterol level. Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries (blood vessels). Keeping your LDL level low reduces your risk for heart disease and stroke and also helps develop and maintain your cells.
When you pour liquid cooking oil into a pan, there’s a good chance you’re using polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they’re required for normal body functions but your body can’t make them. So, you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation. Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.
Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and non hydrogenated soybean oil.