Contributed by: Anjali Sharma
Did you know that you gain weight because of the extra calories you consume that you don’t need, not because of the fat? It’s easy to consume extra calories when eating fatty foods, just as easy to consume extra calories when eating foods rich in carbohydrates.
Some of the most widespread myths about fat are that eating fat will make you fat; They are unhealthy; They are harmful to your heart health; And so but you have come to the right place if you have a vague view of fat and want to clear your doubts.
Did you know some fats are good too?
According to health analysts, the type of dietary fat you want on your plate at mealtimes is unsaturated fat. Plant foods (vegetables, nuts and seeds) and fatty fish are the two main sources of this type of fat.
According to research, eating foods high in unsaturated fat in moderation can:
- Reduce your risk of stroke or heart disease.
- Increase the healthy cholesterol in your blood ie HDL Its bad counterpart i.e. when lowering LDL.
- Keep your brain and body cells healthy.
- Improve absorption of several vitamins, including A, D, E, and K.
- Fight inflammation in your body and reduce your chances of dying early.
In addition, unsaturated fats help you feel full and satisfied for longer, which can reduce your desire for calorie-dense snacks. According to nutritionists, these fats are a very concentrated source of calories. A little keeps you from starving and goes a long way.
Because of the molecular bonds, there are two different forms of unsaturated fat. The two types are:
The best sources of monounsaturated fat are often whole or unprocessed plant-based foods. Good choices include:
- Nuts such as pistachios, cashews, pecans and almonds
- Olive oil and olives
- Almond butter and peanuts
- Seeds such as sesame, sunflower and pumpkin seeds
Your risk of heart disease and stroke can be reduced by eating more polyunsaturated fats, which can also help lower bad cholesterol levels. Additionally, they give your body’s cells the nutrients they need to grow and stay healthy. Polyunsaturated fat-rich oils also provide foods with vitamin E, an antioxidant that most people lack.
Polyunsaturated fatty oils also provide omega-6 and omega-3 fatty acids, which your body needs but can’t make on its own. Essential fats must be obtained from food. The body needs omega-3 and omega-6 fatty acids for various functions.
To balance your diet and benefit from those health benefits, choose more omega-3 and less omega-6. (Omega-6 fatty acids are common in canola, soybean, and sunflower oils.)
What is bad fat?
Foods that usually contain unhealthy fats are processed, refined or fried. These include inflammatory vegetable oils and trans fats. Increased consumption of these fats can contribute to weight gain and inflammation. Almost every chronic disease you can imagine involves inflammation.
Eating foods heavy in saturated fat can:
- Increase the risk of heart problems.
- Spike your cholesterol levels.
- Causes inflammation.
How much fat should be in your diet?
According to nutritionists, you should consume about 30% of your daily calories as fat, with unsaturated fat making up the majority of that amount. No more than 5% to 6% of your total calories should come from saturated fat.
Overall, moderation and balance should be the goal in your nutrition. We generally believe that fats are always bad, however, there is a place for them in moderation in your diet because our bodies need fats to perform many functions efficiently.
The importance of healthy fats
- It serves as your body’s primary energy source and energy storage, providing plenty of calories.
- You need fat to help absorb certain nutrients, such as antioxidants and fat-soluble vitamins (vitamins A, D, E, and K) (like lycopene and beta-carotene).
- Fats contribute to the structural integrity of your cells.
- Unsaturated fats like omega-3 are crucial for a healthy heart, nerve and brain function. What form of fat do you need? Partially hydrogenated oil, including trans fat, is an artificial fat.
Besides improving the flavor of food and increasing satiety, fats perform several important functions.
Fortunately, a wide range of fat intakes are actually considered healthy.
Eating the right types and amounts of fat can significantly reduce your risk of disease and improve your general health.
In this blog, we’ve tried to debunk your myths about fat that all fat makes you fat, give you an insight into good and bad fats, and the actual amount of good fat for you.
Apart from consuming a balanced diet that includes a healthy dose of good fats, it is recommended to have regular health check-ups that help you monitor your health by screening your various health parameters.
Book a full body wellness exam today!
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