Not all fats are bad
When it comes to following a healthy diet, many people are still of the opinion that all fats are bad.
However, there is a new fat principle is that the right grades are essential for optimal health because these fats help:
- Healing and remodelling of muscle cells and nervous tissue
- Make hormones
- Absorb nutrients, especially fat-soluble vitamins
- Provide a fuel power source
However, some fats can be harmful to our health. So it pays to know your fat facts and focus on consuming a better class.
Most trans fats are industrial, artificial hydrogenated fats and are often associated with various modern and life-related diseases. Excessive consumption of trans fats can cause inflammation, which is associated with cardiovascular diseases and other chronic diseases. Studies also link trans fats to higher “bad” LDL cholesterol and lower “good” HDL levels, which can lead to cardiovascular disease.
The study also revealed a correlation between trans fat intake and the progression of diabetes, obesity and immune dysfunction.
While small amounts of trans fats occur naturally in meat, lamb and whole milk products, it is generally recommended to avoid trans-fatty acids found in any man-made products.
Saturated fats play an important role in hormone production, and growing research also suggests that certain types of saturated fats, such as stearic acid (found in plant products such as cocoa, coconut and palm oil), such as animal products such as dairy products, meat and plums can be beneficial when eaten in good quantities.
However, some saturated fats or genetic predispositions can increase “bad” LDL cholesterol, which increases the risk of cardiovascular disease.
Updated dietary guidelines suggest that a maximum of 10% of an adult’s daily calorie intake should be saturated fat.
Monounsaturated fats are generally considered to be the healthiest form of fat. They can help lower LDL cholesterol and reduce the risk of cardiovascular disease. This type of fat has high levels of vitamin E, which is a very important antioxidant. Vegetable oils such as olive oil and sesame oil, along with avocado, nuts, peanut butter and olives, are a good source of monounsaturated fats.
These include the beneficial omega-3 and omega-6. However, these two forms of polyunsaturated fats must be consumed in the right proportions, and modern westernized diets usually contain many omega-6 essential fatty acids.
So you need to limit your intake of omega-6 polyunsaturated fats and try to get enough omega-3 from complete nutritional sources such as fatty fish, nuts and leafy vegetables. and accessories. These fats are often considered healthy because they help lower cholesterol, which can reduce the risk of heart disease. Insufficient omega intake is also associated with fatigue and obesity.
Your body metabolizes medium-chain triglycerides (MCT) differently than other fats. This makes them more efficient as a source of fuel – the liver quickly converts MCT into ketones, which are easily available to the body for energy.
Thanks to this feature, MCTs are popular with athletes and are part of a growing number of supplements. Ketone supplements have also become popular for the same reason and are also considered a super fuel for the brain and can improve thinking, concentration and alertness.
In addition, MCTs can help improve blood sugar control, improve metabolism, and improve appetite control.
Beneficial sources of MCT include coconut oil, palm kernel oil, MCT oil and powdered dietary supplements, while a wide range of keto products can help improve fat-based energy metabolism.
Cholesterol is an important part of the structure of cell membranes. We need to maintain the integrity of the cell structure and improve fluidity inside and outside the cell across the membrane. Cholesterol is also an important precursor for the production of various hormones such as bile acids and vitamin D.
Although the body can produce cholesterol (in the liver), it makes up only about 75% of our needs. As a result, we need a limited amount of cholesterol absorbed to make a difference.
This can be from foods that contain natural cholesterol, such as animal products, or by getting the right proportion of the natural nutrients needed to synthesize this compound in the body.
Because cholesterol is oil-based, it is transported through the bloodstream by lipoproteins, which are low-density lipoproteins (LDL), commonly known as “bad” cholesterol, and high-density lipoproteins (HDL), known as “good” cholesterol. It should be noted that these carrier proteins and their action in the body are considered “good” or “bad”, not necessarily cholesterol itself.
While high LDL levels are associated with negative health consequences, the scientific community is still debating whether cholesterol or excessive consumption of simple carbohydrates, sugars and trans fats, mostly from industrially processed foods.
Originally published on Dis-Chem Living Fit.