It's a very common believe that fat in our diet is unhealthy and will contribute to weight gain.
But where comes the term eat for health it is very necessary part of a healthy diet.
What actually important to know are the types of fat we eat -
Healthy fat increase brain power and then mood relatively, it is essential to healthy brain function. They put us in a good mood and keep us mentally sharp.
They are stimulate healthy pregnancies. It is especially important to the baby's developing brain and nervous system.
It is essential for a live, glowing skin, hair, and nails. A lack of healthy fat in our diet can lead to dull, flaky skin, brittle nails, and dry or easily damaged hair.
Because it is high in calories, a little goes a long way in making us feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.
It is easing the spike in blood sugar that result from eating carbohydrates.
It is needed in order to absorb certain vitamins. Many important vitamins as vitamins A, D, E, and K-are fat-solvable, meaning you need fat in your system in order to absorb them.
1. Saturated Fat
Saturated fat means hydrogen holding as many atoms as possible. Besides that butter, margarine, and animal fat, dairy products are all especially high in saturated fat.
2. Unsaturated Fat
Monounsaturated Fat: Foods like nuts and avocados are rich monounsaturated fat sources, as well olive and canola oils.
Polyunsaturated Fat: Polyunsaturated fats are found in vegetable oils like corn, soy, and sunflower, along with in fish and fish oil.
3. Trans Fat
Trans fat the only one that are man-made. Hydrogen atoms are added to polyunsaturated vegetable oils combine with a nickel substance. A common belief is that high temperature frying and reusing oil produce Trans fat but it is not true. Instead it can only be produced when nickel is added and hydrogen is enforced through oil at high pressure.
Choose carefully the good types of fat you eat. Saturated fat and Trans fat increase risk for many diseases, heart disease and stroke are no 1 threat.
But polyunsaturated and monounsaturated type actually subsidize to our health and vitality, support our mood, and help to maintain a healthy weight.
No fat source is purely saturated or unsaturated. But all combined the various fatty acids. Some are high in saturated and some are high in unsaturated. Like olive oil is 75% mono-s, 14% saturated, and 11% poly-s,so best choice for a healthy diet.
Fat That We Should Eat
Unsaturated, healthy fats are essential for a well-functioning mind and body.
Healthy fats Enriched Foods-
- Olive and canola oil
- Fish and seafood
- Peanut butter
Fat should not eat
Saturated fat and Trans fat are generally bad for our arteries, heart, and waistline. Tran's fat usually found in foods like:
- Baked goods - cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like burger buns.
- Fried foods - doughnuts, French fries, fried chicken including chicken nuggets, etc
- Snack foods - potato, corn, and tortilla chips; candy; packaged or microwave popcorn.
- Solid fats - stick margarine and semi-solid vegetable shortening.
- Pre-mixed products - cake mix, pancake mix, and chocolate drink mix.
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