What are fats? : Everything about it
Fat is a word that has a bad reputation no matter how many types it possesses. People are not aware of it and thus, they think it only offers bad things. And yes, it plays a role in diseases like cancer, diabetes, obesity, and cardiovascular disease. The fat has many types. While not all fats offer good health, some are good for your body. As not all fats are equal, we will throw some shade on what are fats and types of fats.
When you will understand the differences between fats, it will be easy for you to include and exclude them from your daily diet.
Which fat is bad?
Bad fats also have their types. There are two types of bad fats:
- Saturated fat
- Trans fat
Both of these fats in the body are probably harmful. The primary source of foods that contain these unhealthy fats are:
- Red meat (beef, lamb, pork)
- Chicken skin
- Whole-fat dairy products (milk, cream, cheese)
- Commercially-baked pastries, cookies, pizza dough, muffins, cakes
- Packaged snack foods like crackers, chips, etc
- Beef or pork fat
Trans fats are never considered to be healthy and therefore, you should avoid them. On the other hand, saturated fats are not that harmful and you can take them moderately.
What is Saturated fat?
Saturated fats come from animal fats. Therefore, high-fat meats and dairy products are the main sources of saturated fats.
When you consume a high amount of saturated fats, you probably increase the risk of blood cholesterol levels and low-density lipoprotein (LDL) levels.
Saturated fat sources include:
- fatty cuts of beef, pork, and lamb
- dark chicken meat and poultry skin
- tropical oils such as coconut oil, cocoa butter, palm oil
- high-fat dairy foods like cheese, butter, sour cream, whole milk
However, recent studies suggest that saturated fat is not that harmful as we have once thought.
What is Trans fat?
When unsaturated fats are processed they are called trans fats. In any condition, trans-fatty acids are toxic to your health. Consuming trans fat can lead to an increased level of bad cholesterol while a decreased level of good cholesterol. Perhaps, the risk of heart disease will be increased.
Below are the foods that contain trans fat:
- fried foods (French fries, doughnuts, deep-fried fast foods)
- margarine (stick and tub)
- vegetable shortening
- baked goods (cookies, cakes, pastries)
- processed snack foods (crackers, microwave popcorn)
Trans fat is responsible for raising bad cholesterol. This harmful fat also curbs high-density lipoprotein (HDL) levels that are known as good cholesterol. And, trans fat raises the risk of the inflammation that sooner or later can cause harm to your health.
Which fat is good for you?
Monounsaturated fat and polyunsaturated fat are considered to be healthy fats. They are the types of unsaturated fat. These fats are important to include in your daily diet.
The foods that contain healthy fats are generally liquid at room temperature such as vegetable oil.
Unlike trans fat, monounsaturated fats promote blood cholesterol levels and minimize the risk of cardiovascular disease.
Foods that contain Monounsaturated fat are:
- nuts like almonds and cashews
- vegetable oils like olive oil and canola oil
- peanut butter and almond butter
These are essential fats and they are not already found in our body. Therefore, we need them from the food we eat. The primary sources of polyunsaturated fats are Plant-based foods and oils.
These fats also help in decreasing the risk of heart disease by lowering blood cholesterol levels.
Specifically, omega-3 fatty acids are considered to be good for your overall heart health. Similarly, polyunsaturated fats have another type that is called omega-6 fats that are commonly found in oils.
The fishes that comprise omega-3 fatty acids are:
The foods that are rich in omega-6 fatty acids are:
- roasted soybeans and soy nut butter
- seeds (pumpkin seeds, sunflower seeds, sesame seeds)
- vegetable oils
- soft margarine (liquid or tub)
Final Words by Canwinn Foundation
The above information concluded that not all fats are harmful neither they are healthy. Therefore, choose your foods wisely and make sure are eating healthy.