For some time now we’ve been told that eating fat will swell our waistline, elevate our cholesterol, and cause a host of health problems. But now we know that all fat isn’t the same. Conflicting to popular belief, fat isn’t our adversary. Even if we’re trying to shed weight, there are certain types of fat that we should always include in our diet. Specific body roles rely on the occurrence of fat. Fat is a type of nutrient, and like protein and carbohydrates, our body needs it for energy, to absorb vitamins, and to protect our heart and brain. Fat is needed to construct cell membranes, the fundamental shell of each cell, and cases the surrounding nerves. Fat is critical for blood clotting, muscle movement, and inflammation. All fats aren’t alike. Some fats are essential for good health. Other fats can advance blood cholesterol levels or have other negative effects on our cardiovascular health. Eating too much fat of any type can increase excess calories and lead to weight gain. The good fat vs. bad fat conundrum we hear so much about actually suggests to a certain type of fat’s risk potential to our health. What’s integrally present in the good vs. bad discussion is while there are some similar components, fats aren’t created or behave equal. Case in point, all fats have the same amount of calories, but they vary in their chemical compositions and effects on our health. Saturated, monounsaturated, and polyunsaturated fats are found naturally while some trans fats are chemically produced.
Good fats come primarily from vegetables, nuts, seeds, and fish. They vary from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid. Polyunsaturated fats are vital fats. That means they’re mandatory for normal body functions but our bodies can’t create them, so we have to get them from the foods we ingest. Polyunsaturated fats are used to build cell membranes and jacketing nerves. Eating polyunsaturated fats in place of saturated fats or extremely refined carbohydrates condenses damaging LDL cholesterol and progresses our overall cholesterol levels. Polyunsaturated fats also lowers the triglycerides compounds found in our blood stream (triglycerides are the chief elements of natural fats and oils, and high concentrations in the blood signify an prominent chance of stroke). Monounsaturated fat is found in olive oil, canola oil, peanut oil, and in most nuts and nut butters. It’s been uncovered to improve our cholesterol levels, which can then lower cardiovascular disease risk. There’s also support that monounsaturated fats may assist insulin levels and govern blood sugar for those among us with type 2 diabetes.
The leading variance between a healthy fat and an unhealthy fat is the way it affects our good and bad cholesterol levels. Saturated fat is unhealthy because too much of it over time will raise our “bad” cholesterol levels. Bad cholesterol clings to our arteries and puts us at greater concern for a heart attack or a stroke. Saturated fat is predominantly found in high-fat cuts of meat, poultry with the skin, whole and two percent dairy products, butter, cheese, and tropical oils like: coconut, palm, and palm kernel. Just a small amount (less than ten percent of calories) of saturated fat is required each day, however typically most of our diets usually exceed that amount. Trans fat is considered by some authorities to be the unhealthiest kind of fat, because it doesn’t just increase our level of bad cholesterol; it also drops our level good cholesterol. Trans fat is located ordinarily in partially hydrogenated vegetable oil, which several food industrialists and eateries use to fry food. Hydrogenated vegetable oil is also used to generate margarine and the shortening found in many baked goods.
In general, the goal isn’t to navigate to one extreme or another when it comes to fat in our diet. Even though it’s been duly noted and certified that too much saturated and trans fat may outcome in adverse health effects; consuming too much fat, no matter what type, can definitely cause excess weight, which is associated with a whole other host of health concerns. Discovering balance is key. If we happen to eat a high fat meal earlier in the day, then we just equal it out by making sure the following one is lower in fat. Or, if we elect to eat a food high in fat content, we should accompany it with one low in fat. We can also consider replacing saturated and hydrogenated fats with the unsaturated fats to earn some of their accompanied health benefits. It’s not necessary for us to be all or none when it comes to the amount of fat in our diets moderation is the key. Staying in mind that self-control is always important to any nutritious diet. At Gourmet Services we hope you all remember that while certain fats are necessary and beneficial to our health, our overall diet should always include a variety of fresh, organic and wholesome foods.