Let’s talk about fats!
Can fat be necessary for your health? Fat is an important energy source. It plays a significant role in the functioning of our body and in maintaining our health. It is essential for the absorption of fat-soluble vitamins. So, think twice when you consider cut out fat from your diet. If you want to make clear what are the major mistakes you make during your diet. Click here! Fats can be divided into two basic types – saturated and unsaturated. Usually, both types are present in our diet, but different proportions.
Saturated fats
They are identified by their solid state at room temperature. High consumption of such fats increases the level of “bad” cholesterol, which increases the risk of cardiovascular disease. The saturated word is used because all fat molecules are saturated with hydrogen atoms. Saturated fats can be found in:
1. In Animal Products – meat, milk, and cheese
2. In Tropical Oils – palm oil, coconut oil, coconut butter
You can find tropical oils in a variety of products. It is mainly palm oil that you will find on the list of lots of delicacies and food ingredients. Saturated fats can also be found in foods prepared with butter or margarine, such as cakes and pastries. [1] [2]
Unsaturated fats
Unlike saturated fats, unsaturated fats are not solid at room temperature. They are usually derived from vegetable oils and are among the “good” fats that improve the body’s cholesterol. We can divide them into two basic types [1] [2] [3]:
Monounsaturated Fats
These contain a single double carbon bond and are found in olives, olive oil, nuts, and avocados. However, consuming higher amounts of these fats without reducing the amount of saturated fat intake does not lower LDL cholesterol. Unsaturated fats also include omega-9 fatty acids, which are found in seed oils and vegetables.
Unsaturated Fats
This type of fat has a very good effect on health. You can find it in sesame, sunflower, soy or corn oil, for example. This type of fat is also found mostly in seafood and fish.
Unsaturated fats include: omega-3 fatty acids – lower cholesterol and have a beneficial effect on skin conditions, arthritis, and alleviation of joint pain. They are found in fish such as salmon, sardines, or trout. It can also be found in soy and rapeseed oil, as well as in nuts and linseed.
Omega-6 fatty acids – have anti-inflammatory properties and are also present in vegetable oils such as soy or corn oil.
Current researches still make you feel that you need to limit your intake of saturated and trans-fatty acids, so you are the only one who has to decide which dietary school you are following during your diet until you have breakthrough research.
All in all, it can be said that fat intake itself is not a bad thing at all when it is done moderately. Remember that good and bad fats are still high in calories, so keep this in mind when planning your diet.
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Sources:
[1] Types of Fats
[2] Natalie Butler – Can fat be good for you?
[3] Ruairi Robertson – Omega-3-6-9 Fatty Acids: A Complete Overview
