In our previous article we learnt about the importance of Fats and that fats indeed are GOOD …but after so many years of being told that fats are bad for our health, the theory that fat is good for us, is hard to swallow, but this what holds true. In today’s article, let us learn some detailed Facts about Fats, so that our selection regarding Fats become easier.
Last week we were introduced to the REALITY that Fats are an essential part of our daily diet. They provide our bodies needed energy, protect internal organs, promote cell growth, help our body absorb certain nutrients, produce essential hormones and warm our bodies…However, not all fats are created EQUAL
It is TRUE that all Fats provide us with 9 Kcal per Gram exception being BUTTER (7 Kcal per gram), however some fats are healthier for our heart and our vascular system( arteries and veins) and some fats aren’t…awareness of the DIFFERENCE between the FATS helps us in making wiser choices…
GOOD FATS v/s BAD FATS
To comprehend Good & Bad FATS, we must be familiar with some TWO TERMS:
- Saturated Fats
- Unsaturated Fats
An easier way to differentiate these Fats lies in their TEXTURE:
- Saturated fats are SOLID at room temperature.
- Unsaturated Fats are LIQUID at room temperature.
DIFFERENCE between GOOD & BAD FATS
The most easiest way to comprehend the Fats is to think of them in terms of our HEART – “Good Fats” help us keep the HEART HEALTHY while the “Bad Fats” increase the risk for HEART to get diseased … It is all in our CHOICES with respect to FATS that can keep us FIT & HEALTHY.
Healthy Fats = GOOD FATS
Unsaturated Fats 🙂
- Unsaturated Fats are considered to be Good for our Heart & our overall health for reasons plenty.
- Good Fats help in lowering Blood Pressure, thereby lowering the risk heart disease and stroke.
- Research shows that unsaturated Fats lower levels of BAD Cholesterol (LDL) while increasing Good Cholesterol (HDL).
- Healthy Fats lower triglycerides, thereby preventing heart disease and thus prevent atherosclerosis (hardening and narrowing of the arteries).
- Good Fats fight inflammation and also known to prevent abnormal heart rhythms.
There are two types of unsaturated Fats
Monounsaturated Fats – MUFA Sources
- Olive, Canola, Peanut, and Sesame oils
- Avocados
- Olives
- Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
- Peanut butter
Polyunsaturated Fat – PUFA Sources
- Sunflower, sesame, and pumpkin seeds
- Flaxseed
- Walnuts
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
- Soybean and Safflower oil
- Soymilk
- Tofu
Take Away Pointers 🙂
Unsaturated fats are mostly plant-based fats, rich in antioxidant vitamins, and are a good source for omega-3 and omega-6 fatty acids (Fatty Fish)
Unhealthy Fats = BAD FATS
Saturated Fats – SAFA/SFA
Saturated Fats (Solid Variety) fall in this Category, for the simple reasons that they raise Bad cholesterol (LDL) and this impacts our HEART – It is advisable to consume them in moderation, rather than totally eliminate them from the DIET, because they too have a unique role in keeping our Body Healthy (Will discuss in the coming articles)
We must limit our intake of Saturated Fats (SAFA) to be less than 10% of our daily calories. The American Heart Association recommends staying under 7% of daily calories is the BEST way to maintain a Healthy intake of SAFA.
- Red meat (Beef, Lamb, Pork)
- Chicken skin
- Full Fat Dairy Products (milk, yoghurt, cream, cheese)
- Butter & Lard
- Ice cream
- Tropical oils such as Coconut and Palm oil
Trans Fats 😦
Another important Fats that is a cause of Concern to our HEALTH is TRANS FAT. Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s the artificial trans fats that are considered dangerous.
Trans fat are manufactured by adding hydrogen to vegetable oil. This artificial form of trans fat is known as partially hydrogenated oil. It has unhealthy effects on cholesterol levels and increases the risk of heart attack and stroke.
Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases the risk of developing Type 2 diabetes.
Research shows that this is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.
Trans Fat Sources
- Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- Packaged snack foods (crackers, microwave popcorn, chips)
- Stick margarine, vegetable shortening
- Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
- Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free”
- Trans fats, are common in fast food, fried food and commercially baked products.
Take Away Pointers 🙂
While saturated fats are safe when consumed in moderation, however no amount of Trans fat is considered safe, so aim to eliminate it completely from your diet.
Read the food labels carefully – Ingredients referred to as “partially hydrogenated oils” are you cue to STOP – These hidden sources of artificial trans fats can add up quickly, thereby causing harm to our body.
Point to be Noted !!!
Ideally speaking it is not possible to find a source of food that is completely GOOD or BAD – The fat in food is always a mix of more than one type of fat – allow me to explain with some examples...
Canola oil is mostly monounsaturated fat and hence considered Good but it still contains some saturated fat … Butter, often termed as unhealthy because of it being a Saturated Fat also contains some percentages of unsaturated fat.
In the coming articles, we will learn about why BUTTER isn’t all that bad and how it can be a part of a healthy diet… until then, let’s focus on TODAY’s Learnings…
From today’s analysis we learn that FATS are an important part of a HEALTHY DIET, rather than adopting a low-fat diet let us focus on eating more of “GOOD FATS” and less of “BAD FATS”
I leave you with this CONNECT to Pause and Reflect upon….
For years we believed that eating fat not only adds inches to our waistline, they also increase the cholesterol levels in the body…Raised cholesterol levels are a precursor for innumerable health problems…but new research proved that though all this is TRUE yet not all fat is the same. By careful understanding of the differences between GOOD FATS & BAD FATS and through thoughtful selection, we can add healthy fats in our diet thereby improving our “Heart Health” & “Trimming our waistline.“
Journeys & Reflections 