Today, the topic I have chosen can appear to you like a little surprise. It is about fat. Do you think I am going to talk about the cons of fats? No. It is totally about the good sides of fat. So, it is about healthy fats. Also, I will tell you the various types of fats such as saturated, monounsaturated, polyunsaturated & trans fat. But very simply
Yes, fats are often good for your body. Even in some cases, they are essentials. Here, I am not talking about all kind of fats. Fats are of different types and with different nutrients. So, it is very essential to know which fat is good for your body and which are not.
Often, many of you avoid all kinds of fats when you are planning to reduce fats. But believe me, it will never come as effective. Good sources of fats are really very essential even in the process of losing weight.
For these reasons, you should learn everything about the good sources of fat. Again, should never avoid the facts related to these fats. But most of the people just say no to all kind fats because of not having enough ideas of it.
So, I have come with everything you should know about good fats.
First, let’s see what are good and bad fats.
What are fats?
Fats are mainly of types. One is saturated fat whether another one is unsaturated fat. In general, saturated fats are harmful to our body while unsaturated fats come as an essence for us.
what are these saturated and unsaturated fats?
The word saturated refers to the number of the carbon atom that is surrounded by the hydrogen atoms. It is a kind of dietary fat that contains trans fats.
Saturated fat is formed in such ways that create harmful LDL cholesterol. And this type of cholesterol can produce blockages in the arteries on its way to your heart or other veins. This is why saturated fats are considered unhealthy fat or bad fat.
Polyunsaturated fats contain two or more double bonds in the carbon chains. This is known as the essential fat. Also, it contains HDL cholesterol which is very good for our body. Because our body functions need this fat for different reasons and also, our body itself cannot create unsaturated fat. Again, it is not harmful like the saturated fat and never make any blockage in our arteries.
Polyunsaturated fats can be of two types. One is the omega 3 fatty acids and another one is the omega 6 fatty acids.
Besides, there is another kind of another unsaturated fat that is not bad for our body. It is monounsaturated fats. Here, the number of the bond in the carbon chains is only one and so, it is called the monounsaturated fat.
Keep your eyes on the next section. There, I will describe the essentiality of these two essential fats along with the cons of the first one, I mean the saturated fat.
Effects of these fats on your body
I have mentioned about three different types of fats already. So, now I will make it clear to you about how our bodies are being affected by these fats.
Let’s start with the bad one, I mean the saturated fat.
1. What is saturated fat? Effects of saturated fat
most of the effects of the saturated fat are negative. Let’s see how it harms to our body.
◢ As it contains a good portion of trans fats, Saturated fat increases the level of LDL cholesterol in our body. It is really very dangerous for our body, especially for our heart. Because, it can create blockages in the arteries, just as I have said a minutes ago.
So, saturated fat increases the risk of different heart diseases as well as stock.
◢ Saturated fat contains about 9 calories per gram of it and it is about double the calories that carbohydrate contains. So, as much as you take it, you will get more fat and so, weight.
This is why you should lessen up the amount of saturated fat in your daily diet. As well as making you heavier, it will increase the risk of diseases like diabetes, POCS, and so on.
◢ You don’t need to hate the saturated fat every time. You know, many researchers have already proved that saturated fat is not always responsible for your heart diseases.
Even in some cases, saturated fats are doing some good in your body. You will be astonished to know that saturated fat takes the biggest part in the process of producing the cell membrane of our body.
Also, saturated fats can work as some very good source of energy. So, you should take saturated fat too but with a limitation.
2. What is polyunsaturated fat? Effects of polyunsaturated fat
Unlike saturated fats, polyunsaturated fats have fewer side effects and comparatively more good sides.
◢ Polyunsaturated fats are like fat cutters. They can reduce the extra calories of your body. For that, you have to ensure a moderated amount of it.
Unsaturated fats contain several bonds in the carbon chains which don’t match with the trans-fat that can create the LDL cholesterol. So, it cannot do as harm as the saturated fat can do.
It is true that just like all other fats (saturated fats also), unsaturated fats also contain 9 calories per gram. But the formula is different here as it contains the HDL cholesterol and so the effects cannot be the same.
◢ The oils that contain polyunsaturated fats contain vitamin E. You probably know that vitamin E works as an antioxidant vitamin and is very essential for the development of our body cells.
◢ The oils with polyunsaturated fats are also good to provide essential omega 3 and omega 6. These two types of fatty acids are contributing in many ways in the development of our body functions.
3. Lastly, What is monounsaturated fat? It is also essential fat
◢ Monounsaturated fat is also good to reduce your calories, even often more than the polyunsaturated one. Many experiments have found the diet will high monounsaturated fats will be more effective in a weight loss diet plan.
◢ Monounsaturated fat is good to reduce blood cholesterol and triglycerides. This is very helpful to lower your blood pressure.
For this, you have to replace the foods with saturated fat with the foods with monounsaturated fats.
◢ Foods with monounsaturated fat are very good to reduce the risk of Prostate cancer, a very common cancer of men.
It doesn’t mean that only men need this fat. Listen, gentle ladies, to stay safe from breast cancer, you have to take an adequate amount of monounsaturated fat too.
The oleic acid that the monounsaturated fat contains is a good thing that reduces the risk of these types of deadly diseases.
◢ Monounsaturated fat can help you increase insulin resistance. So, to control your blood sugar, you should embrace this fat.
Don’t you think that these are enough? These are actually not all. there are many good sides to these fats. Just you have to take the good one in an adequate amount.
If you are not aware of the foods with different types of fats then the next section is for you.
Foods, containing different types of fats
Here, I have listed the foods in accordance with three types of fats. It will help you to make a good diet plan and to be sure about the food that is good or not good.
Foods, high with saturated fat –
◢ Red meat
◢ chicken skin
◢ tropical oils
◢ whole dairy foods
◢ Ice cream
Foods with polyunsaturated fat –
◢ Soybean oil
◢ Sunflower oil
◢ fatty fishes like salmon, tuna, mackerel, herring, trout, sardines etc.
◢ Fish oil
◢ pumpkin seeds
◢ sunflower seeds
Foods with monounsaturated fats –
◢ Olive oil
◢ Sunflower oil
◢ pumpkin seeds
◢ sunflower seeds
I think this list is enough to get the sources of the fats.
I don’t know if I have made it clear about the fact. Probably you have still some questions left. If yes, the next section is for you too.
Common questions and answers
Here, I have kept almost all the common question and their answers about the topic.
Q. How much I should take fat a day?
A. You should about 25% to 30% of your daily calories from fats.
Q. How much I should consume saturated fat a day?
A. It is better to take no more than 7% of the saturated fat of your daily calories.
Q. The least amount of fat, I have to take a day?
A. Less than 5 to 8% fat of your daily diet is the lower amount of fat you can take. Otherwise, you won’t get enough energies.
Q. Should I say a total “NO” to the saturated fat?
A. No, it is not necessary. You should take saturated fat from 4 to 7% of your daily diet.
Q. Is there any best time to consume fatty foods?
A. You should eat fatty foods in the day time. It is the best time.
Our Thoughts: In Short
Hopefully, you have made it clear everything about fats. Fats are not bad always and they are necessary. From the discussion, you must learn that you should lower the amount of saturated fat and increase the amount of polyunsaturated and monounsaturated fats. I hope from now on, you will make it sure, at least for your healthy heart and body.
Still, if you have any question, let us know before you forget about it. Your concern about your health will honor our attempt to make people aware of different health issue. So, stay healthy and safe.