Before You Grab That Third Piece of Pizza, Learn Which Fats In Food Help You and Which Fats Hurt You
If you are serious about losing some weight you going to need to learn about the kind of fats in the foods you are eating. Knowing the difference between good and bad fats and how they affect your weight and health is the first step toward making healthier food choices.
Lets cover some basics about fats.
Fats are one of the major sources of energy for the body and are necessary for proper function of the body. Fats aid in the absorption of Vitamin A, D, E, K and Carotenoids (an antioxidant). Fats provide thermal insulation and materials for the components of cell membranes of myelin sheaths, which insulate nerve fibers.
Fats are an organic compound formed by combining a 'sugar' (glycerol) molecule with an 'acid' molecule to form a ‘fatty acid’. These 'fatty acids' are long chains of carbon atoms that are either 'flexible' or 'stiff' depending on the chemical bond that holds them together. These ‘flexible’ or ‘stiff’ properties, affect not only the taste and texture of food but also will produce either beneficial or detrimental health effects to your body.
If you combine three fatty acids with one glycerol molecule you make a triglyceride. Almost all the fat in your diet and in your body is made up of triglycerides. There are two main types of triglycerides; unsaturated (good) and saturated (bad).
The saturated fats are the 'stiff' fats because they tend to be solid at room temperature. They have been used in foods and in food preparation because they improve the taste and texture of foods. Why do you think that warm doughnut from the shop tastes so good? It's because of the fat it is cooked in. At one time lard was used to deep fry most foods such as fried chicken and french fries. Chemically altered fats called 'trans fatty acids' or 'trans fats ' have been around since 1911 but were added heavily to the American diet in the 1980's in attempts to reduce the amount of saturated fat in fast food restaurants. Research in the 1990's revealed that these trans fats were actually just as bad as saturated fats but by that time trans fats had become so widely used that they are now in 70% of our food supply. Most fast food restaurants continue to use trans fats, or hydrogenated oils, to fry their food.
Saturated fats and trans fats are 'bad' because they both raise total blood cholesterol as well as LDL (the bad cholesterol). Higher blood levels of cholesterol are a major risk factor for heart disease Saturated fats and trans fats contribute to weight gain and may be linked to certain types of cancer. The consumption of trans fats may also play a role in certain health problems such as diabetes.
Unsaturated fats are the 'flexible' fats and are liquid at room temperature. They are generally the 'good fats' and are the ones that have the most health benefits for your body. Good fats help with absorbing nutrients. They help to lubricate joints, contribute to healthy nerve transmission, stimulate skin and hair growth, regulate metabolism and may reduce symptoms of joint pain and other Rheumatoid problems.
There are two kinds of unsaturated fats, monounsaturated and polyunsaturated.
Monounsaturated fats are shown to lower total cholesterol and LDL (the bad) cholesterol while increasing HDL (the good) cholesterol. They have also been found to help in weight loss by reducing body fat. Monounsaturated fats can be found in olive oil, certain nuts and peanut butter.
Polyunsaturated fats can be good or bad depending on their molecular bond. Some researchers consider Omega 6 fats as bad because they are inflammatory to the body when consumed in large amounts. Consuming too much Omega 6 oils in the diet may increase the likelihood that post menopausal women will develop breast cancer and also increase the likelihood that men will develop prostate cancer. Dietary sources of Omega 6 oils include poultry, eggs, walnuts and most vegetable oils.
Omega 3 fatty acids are also polyunsaturates but they are considered one of good oils. Some of the benefits of Omega 3 fats include: reducing the risk of heart disease and stroke, reducing the symptoms of hypertension, depression and attention deficit disorder and reducing joint pain and other symptoms related to rheumatoid problems. Omega 3’s also can improve skin problems and can help with decreasing belly fat. Omega 3 fish oil may also be good for your brain and mood and is good for the brain development of a healthy baby while still in the womb.
To make sure you are making the best food choices, as a rule it is suggested that you avoid fried foods to reduce your intake of trans fats and saturated fats, especially in restaurants. Cheeses, cream sauces and red meats are high in saturated fats, so use them sparingly. Add an omega 3 supplement into your diet to help restore your balance of good to bad fats in your bodies.
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