In this issue of Nutrition for Life, I will explore one of the most misunderstood nutrients of all – fat. It has been typecast as the villain when it comes to our diets for the past several decades. It is interesting to note that each and every disease, right from heart disease to obesity, is caused by fat. But the question is whether this is all that simple. However, that doesn’t mean that there aren’t healthy fats and unhealthy fats.
It has good ones, which are necessary for your system, and bad ones which are virtually toxic. Fats and their origin: This is the stage when one starts differentiating between the good fats and the bad ones, their sources and their impact on your health. When you get to the later part of this article, and with a lot of certainty, you will understand which fat to consume and which one to avoid.
That is why busy people need to be able to differentiate between fats and their functions in the body.
What is Fat?
Fats are, in fact, nutrients that the body requires in the right proportions as it does proteins and carbohydrates. These are used as one of the major sources of energy, help in the absorption of Vitamin and are very important in the construction of cell membranes and hormones. Not all fats are the same though and the impact that they have on our intake can be hugely different.
Types of Dietary Fats
Fats come in several different types, but most generally fall into three categories: There are three major categories of fats; these are Saturated fats, unsaturated fats and Trans-fats. Each one of the above types comes with a different chemical configuration and serves a specific purpose in as much it affects your health.
Healthy Fats and Unhealthy Fats
Unsaturated Fat ( Healthy Fat
It is believed that monounsaturated and polyunsaturated fats as the ‘good’ fats since they are helpful in reducing blood cholesterol, lowering inflammation risks, regulating the heart’s pace, and improving health in many other ways. There are two categories of unsaturated fats: of which, monounsaturated and polyunsaturated fatty acids are the two main ones.
Monounsaturated Fats
Monounsaturated fats have one fold, or “kink” in their molecular structure. It means that at room temperature, they are fluid in nature but as they are cold in nature they turn to be solid. Some examples of dietary sources of monounsaturated fats include olive oil, avocados, and most nuts.
It is therefore good to know that monounsaturated fats are incorporated in a healthy diet for the heart. It has been said that they may reduce LDL cholesterol the sort the body needs Known fact is that it may even lower levels.
Polyunsaturated Fats
Polyunsaturated fats are those which contain one or more double bonds in their structure. These are also non-saturated fats which are liquid at room temperature and contain omega 3 and omega 6 fatty acids. Diets related to poly saturated fats include fish, flax seed, walnut and sunflower oil.
Omega-3 & omega-6 fatty acids are important fatty acids that is because your body is unable to synthesize them but rather they are afforded through the diet.
Unsaturated fats in moderation are a very good addition to your diet because they come packed with numerous health benefits.
But that is not where the benefits of unsaturated fats end as listed below: Others of include omega-3s, which are anti-inflammatory and benefit the brain. It assists to reduce the likelihood of developing heart disease, cancer and arthritis. Omega-6s also add to brain health and normal development in children.
Still, it has been reported that there should be moderation of the total amount of Omega-3 fatty acids and Omega-6 fatty acids. The fats are needed nevertheless its higher intake causes inflammatory issues unless balanced by omega-3 fatty acids.
Unhealthy Fats
Saturated fats are mostly in the solid state at room temperature and are obtainable from animal sources, including red meat, butter, and cheese, and plant sources, including coconut oil, and palm oil.
These fats were also subjects of much debate in the past few years. These, classically, were believed to elevate cholesterol levels and the risk for heart disease, although some newer studies suggest that they do not have the same effects.
For example, saturated fat which is present in dairy products might be considered to be less hazardous as compared to the saturated fat found in processed meats. Despite this fact, there is a consensus among health experts that consumption of saturated fats should definitely be restricted.
Incorporation of unsaturated fats instead of some of the saturated fats has been seen to have a positive effect on the cholesterol and health of the heart.
Trans Fats: Fats that are considered the most dangerous are dense in energy, which causes them to be a primary ingredient in some foods.
It is a widely held view that trans fats are the worst for you of all fats. This is generated by the hydrogenation of liquid oils that results in the formation of solid fats that are a part of many processed foods in large measures.
Trans fats are a result of partially hydrogenated oils and are commonly used in snack foods, baked and fried products, and processed meats because they prolong shelf life and add to the products’ taste and consistency.
How to Incorporate the Right Fats into Your Diet
As much as that, transform into a good reader of the nutrition information labels. Choose products with the least level of saturated fats and no trans-fat at all. This will include refusal to take food products that use partially hydrogenated oils that are rich in trans fats.
When analyzing the food label, special attention should be paid to the serving size so that real portions of the food can be determined.
Cooking and Preparation Tips
For baking, when you think about using butter, substitute it with healthier fats like coconut oil or even puree fruits for it to not only add moisture but flavour without the saturated fat. When cooking, choose oils high in unsaturated fats.
Good choices include olive oil for most cooking needs, avocado oil, and canola oil. These choices are not only healthier but add flavoring to your dishes.
Smart Choices When Eating Out
Eating out is a minefield if you’re trying to watch your fat intake, but there are ways to make a healthier choice. Opt for dishes that are described as grilled, baked, or steamed rather than fried.
Ask for sauces and dressings on the side, as they are high in less-than-healthy fats. And don’t be afraid to ask about how a dish is prepared; restaurants are now happy to accommodate healthier cooking requests.
Myths and Misconceptions About Fats
Maybe, the best-known myth of diets, one would think that all kinds of fats are damaging to your health. This couldn’t be any further from the truth.
Despite the fact that it still pays to stay vigilant with regard to the kind and quantity of fat applied to the food, it is not advised to eliminate fats completely from the diet as they have a role to play in the right proportions. They supply energy, aid in the growth and repair of your body cells and protect your vital organs and regulating body heat.
Fat also aids your body in the transportation and absorption of some nutrients as well as the manufacture of hormones. Thus, do not exclude fats from your diet as they play a very crucial role but make the right selection of fats.
“Low-Fat” and “Fat-Free” Products
Due to fat phobia of the last two decades, the market is now full of “low fat” and “fat-free” foods. But therein lies the catch: often these foods are enriched with sugars, refined carbs or other additives, as they lose tenderness and taste when fat is reduced.
And these additives are no better and at times even more detrimental than the fats that they intend to replace. Consuming some fat in consuming whole, natural foods is healthier than zero-fat foods which can be found in convenience food stores, easy-to-eat snack foods, and most processed foods available in the market.
Section Review Weight Management and Fats
Among the greatest mistakes that individuals make is eating some fat will make him or her become fat. It’s important to note that fats contain more calories per gram than carbohydrates and proteins, although they also take longer to satisfy the appetite.
A decent amount of fat in your meal will help you avoid overeating since it helps to fill you up. There are those so considered healthy fats that do in fact aid in weight loss and metabolic health when ingested in moderate quantities, for example; nuts and seeds.
Practical Ways toward Healthy Fats in Your Diet: Creative Substitutions for Mainstream Dishes Healthy fats do not have to be complicated to incorporate; here are easy swaps to incorporate into your daily meals.
Simple substitutions will suffice. For instance, you should use olive oil instead of butter when frying the vegetables. Instead of cheese or mayonnaise, use avocado in sandwiches and salads. SNACKS REPLACE chips or cookies with a handful of nuts or seeds.
Healthy Snacking: Of course, while selecting meals, each food item must contain healthy fats such as nuts, seeds, avocados, and other similar foods.
If one wants to achieve healthy snacking, there are literally hundreds of options out there which are delicious and packed with healthy fats. Apples with almond butter, Greek yogurt and flax seeds or berries, or even a small piece of dark chocolate and a few walnuts are also preferable.
The treatment may well provide such power food snacks as might appease your hunger pangs while at the same time ensure that the body gets the nutrients which it needs.
Healthy Fat Recipes
Since fatty foods are the focus of our meal plans, here are some easy healthy fat recipes for you. Mediterranean Salad: Prepare chopsticks of cucumbers, tomatoes, black olives, feta cheese and at least one handful of arugula.
Finally, garnish with a few drops of extra virgin olive oil and some lemon juice. It would be foreseen to add barbecued chicken or chickpeas on this sort of salad for protein snap.
Baked Salmon with Avocado Salsa: Season a salmon fillet with salt, black pepper, and garlic powder to prepare it for brining.
Bake in preheated oven at 375°F for about 15-20 minutes or until the fish with fork tender. However have a go at cutting up an avocado, red onion and the tomato and lime juice mixture, with cilantro to make salsa for the salmon.
Conclusion
You may wonder that fats are one among many necessities in our daily dietary habits; however again, the fat kind doesn’t remain uniform here. Fats that should be consumed include; olive oil, avocados, nuts, and fish which are good for the heart and overall health of the body.
Instead, saturated and trans fats may lead to contractual chances of contracting heart diseases and other related complications. Hence, consuming more positive types of fats that are taken in the body and including better fats in your diet, will improve your health and well-being.
Shed some light on the fat consumption you have had today and begin to make changes towards having a healthy tomorrow.
Leave a Reply