So, you think dietary fats are all bad ? Wrong! You NEED fat for your body to function properly. Not only is it an energy source but it is an essential nutrient for producing cell membranes and several hormonal elements which help regulate your blood pressure and heart. Fat also helps you to keep a healthy skin and hair and is a great insulator for the body. If you are overweight, you will never feel the cold !
Dietary fats are the fats found in foods and are caloric dense ingredients that provide an important source of essential fatty acids and fat soluble vitamins (A, D, E, and K). Dietary fats are essential to a healthy body and are found in both animal and plant foods. In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. The four main classifications of dietary fats are saturated, mono-unsaturated, polyunsaturated and trans fats. If dietary fats are lacking, cells will not function efficiently and will not produce enough cellular energy, resulting in fatigue and a sluggish metabolism. You just need to avoid the bad fats or at least reduce their intake and go for the healthier fats.
Saturated and hydrogenated fats (also known as trans-fats) fall into the “bad" camp. Saturated fats are found in high-fat meats (such as liver), whole milk, and tropical oils (such as palm oil), animal fat (beef fat, chicken skin, the fat in milk, butter, and cheese) Implicated in raising LDL cholesterol levels and contributing to heart disease. Trans saturated fats are: A by product of hydrogenation, a process where hydrogen molecules are added to liquid oils to make them solid and easy to spread at room temperature Found in some types of crackers, potato chips and other snack foods, and baked goods Trans fats from all sources provide two to four percent of total calories compared with 12 percent from saturated fat and 34 percent from total fat in the American diet. Fats and oils containing trans fats are used in place of baking and frying fats that have higher levels of saturated fats. In the mid-1980s, the food industry responded to recommendations from health authorities and interest from consumers to reduce the amount of highly saturated vegetable oils along with animal fats in the food supply.
Monounsaturated fats, found in olive, canola, and peanut oils, as well as in nuts and nut butters, are considered “good" fats because they're best at lowering cholesterol. Aim for around four servings of fat a day (from the monounsaturated and polyunsaturated groups, if possible), using the list below as a guide to the healthiest choices. Oils such as soybean, canola, cottonseed, corn and other vegetable oils, which are liquid at room temperature, contain higher levels of unsaturated fatty acids. Unsaturated fats are further subdivided into monounsaturated and polyunsaturated fats. Among the most crucial of the dietary fats are the omega-3 essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Which are found in salmon, herring and other fish.
So, choosing the right fats are essential for a healthy diet. Cutting out all fats is NOT an option for the reasons explained above. The good fats are essential for a normal metabolism and good health
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