Fats in food has received a lot of negative press, and for many people, the mere mention of the word will cause them to feel depressed. You may try to lose it, or stop it, but your body still requires it! Did you know that fat insulates our nerve cells, keeps us warm, regulates our hormones, keeps our skin and arteries supple, lubricates joints, and is found in every cell?
The main issue here is determining which type of fat your body requires? How much is required? And which type is your enemy? With the right research, you can concentrate on incorporating more healthy fats and fewer bad fats into your daily diet.
Different Types of Fats
You should be conscious of two forms of fat. Saturated fats are the “enemy,” and unsaturated fats are the “good guys”! Since saturated fats are hard at room temperature, it is easy to tell the difference. Saturated fats are not essential for good health. They are derived from animals and can be found in poultry, eggs, and cheese. They are more difficult to digest and high in cholesterol.
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Unsaturated fats, which are liquid at room temperature, are classified into two types. Olive oil is high in monounsaturated fats, while sunflower oil is high in polyunsaturated fats. Polyunsaturated fats are classified as Omega 3 and Omega 6 fatty acids.
Although not necessary, monounsaturated fat (Omega 9) is not harmful in moderation – a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to vegetable oil. Safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil are all good sources of Omega 6. Mackerel, herring, trout, pilchards, sardines, tuna, and flaxseed oil are all high in Omega 3.
Facts About Fat in our Diet
1. Fat is an animal’s, plant’s, and human’s “energy bank.”
2. The optimal body-fat ratio for a woman is 19-26 % of her body weight, and 12-18 % of a man’s body weight.
3. There are two kinds of body fat: brown and yellow. Brown fat is located inside the body and is ‘active,’ containing mitochondria that generate heat (thermogenesis) and thus burn energy. Yellow fat is located closer to the surface, is less active, and tends to accumulate. Women have a higher proportion of yellow fat than men.
4. Women need more fat because it is needed for reproduction, so the body stores it “just in case.”
5. A balanced intake of good fats in the diet should be about 30-40 grams per day. Dietary fat content in rich populations can be nearly four times higher!
6. Most fat-containing foods contain varying amounts of saturated, monounsaturated, and polyunsaturated fat. Butter, for example, has a fat content of nearly 100 %, of which 60 % is saturated, 30 % monounsaturated, and 10 % polyunsaturated,
while sunflower seeds have a fat content of 73 %, of which 12 % is saturated, 21 % monounsaturated, and 67 % polyunsaturated.
7. Heat, light, and oxygen all degrade essential fatty acids, which is why oils should be stored in dark containers.
8. Since your body cannot produce essential fats, they must be obtained by diet. Omega 3 and Omega 6 are important healthy fats (known as essential fatty acids).
9. Fat provides more than twice the amount of available energy as carbohydrates or protein (each gram of fat contains 9 calories).
10. Fat not only contributes to the palatability, taste, and smell of many foods, but it also delays the digestion process, providing a prolonged duration of satiation after a meal.
Fat is fantastic when you know the difference between the good and the bad!