ALL ABOUT FATS: For most people, fats is a dreary word, the bad guy that causes unsightly bulging bellies that simply wont disappear. The reality is that fats are as essential for your body as other macronutrients such as proteins and carbohydrates. Your body needs fats for energy, absorption of fat-soluble vitamins (A,D,E and K) and production of important hormones. Children need fat for proper development of their brain and nervous system. Here is a lowdown on Fats - The good ones your body needs and the bad ones that are best avoided. Unsaturated Fats - The Good Unsaturated fats are the the healthiest form of fats, mainly found in plants and fish. Unsaturated fats promote good cholesterol and lower bad cholesterol. There are two types of unsaturated fats - monounsaturated and polyunsaturated fat. Omegas-3 and Omega-6 fatty acids are polyunsaturated fats that are known to promote heart health. Unsaturated fats are liquid at room temperature and contain fewer calories compared to the same amount of saturated fats. Because they are unprocessed, unsaturated fats are prone to chemical decomposition or rancidity. According to health experts, daily consumption of unsaturated fats should not be more than 30% of your total calorie intake. Food sources - Olive oil, peanut oil, canola oil, sunflower oil, sesame oil, flax seed, walnuts, soybean, tuna and salmon. Saturated Fats - The Bad Saturated fats are derived from animal products such as meat, dairy produce and eggs. Also found in some plant products such as coconut and palm oil, saturated fats are solid at room temperature. It is advised to consume as little saturated fat as possible. Several studies have shown that saturated fats have a significant link to high triglycerides levels and high levels of total cholesterol. Saturated fats are also known to increase the risk of heart disease and stroke by raising LDL or bad cholesterol. Ones daily intake of saturated fat should be less than 7% of the total calorie intake. Most processed foods contain saturated fats as they are less prone to decomposition and can significantly increase a products shelf life. Food Sources- Butter, cream, cheese, coconut oil, palm oil, meat, eggs, processed foods. Trans Fats - The Ugly Trans-fats are found in most processed foods including baked snacks, fried foods and cookies. Trans-fats are the hydrogenated form of unsaturated fat. Hydrogenation is the process of adding hydrogen to the liquid unsaturated oil or vegetable oil to make it solid. Some natural foods such as whole fat milk, dairy products and beef also contain trans fats. Nutritionists advise against intake of trans-fat, at least from processed foods. Numerous studies have shown that consuming trans-fats raises the risk of cardiovascular disease and obesity. Food Sources- Whole fat dairy products, whole fat milk, beef, processed food items. The next time you pick a pack of wafers, you may want to check the packaging for the amount and type of fats in the product. You may come across items labelled Zero Trans Fats by the manufacturer. For the sake of our love for junk food, we will have to assume that these are relatively safer than the ordinary variety ! - See more at: mywellness.in/carous/all-about-fats/#sthash.y0VIkShz.dpuf
Posted on: Sun, 14 Sep 2014 16:42:55 +0000
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