Body 11th of September 2020

Good Fats vs Bad Fats: Is There Such Thing As Good Fats?

For years, fats have infamously gotten a bad rap and the fear of incorporating them into our diets has only increased day by day. But the truth is, your body needs them!

Despite the reduced intake of fats, obesity rates have continued to rise, including heart disease and diabetes. So, the question is WHY?

This is because, when people turn to a low-fat diet, they tend to consume more sugar contained, processed food or refined carbs in return.Which causes inflammation and insulin surges, leading to heart disease, obesity, and diabetes. So the key here is balance, which brings us to our first question: why do we need fats?

Do you know that fat is a compound that plays an essential part of your diet and is vital for good health? That is why it is crucial to eat at least a small amount of fats as part of a balanced diet to stay healthy. However, not all fats are created equally! The good healthy fats that we need are mostly derived from plants, such as avocado, nuts, and fish, etc. The less healthy fats, which can increase risks of heart attack, stroke, and major health problems come from animal-derived sources and processed food.

Knowing the difference can help you determine which fats to avoid and which to eat in moderation.

#1 Saturated Fats

Most saturated fats come from animal sources and are commonly found in high-fat meats and dairy products. A diet high in saturated fat can increase cholesterol buildup in your blood vessels. When cholesterol is high, it can clog your arteries, increasing the risks of heart diseases.

Additionally, many baked goods and fried foods contain a high level of saturated fats. The American Heart Association recommends limiting this type of fat intake as it can raise the bad cholesterol in your blood and bring you to the risk of coronary artery disease.

#2 Trans Fats

Trans fats are found in two forms — natural, which occur in some animal products which are not considered harmful, and artificial, such as hydrogenated vegetable oils which can induce serious health consequences. When indulged in excess, these two may cause double trouble for your health. A large study in over 80,000 women noted that those who consumed the most trans fats had a 40% higher risk of diabetes. The FDA has proposed banning this harmful fat in processed foods, but it may still be present in some of these foods:-

Some countries even banned artificial trans fat, making it illegal for manufacturers to add partially hydrogenated oils to foods sold in the country. The bottom line? Limit the intake of these unfriendly fats from your daily meals because artificial trans fats are likewise linked to long-term inflammation, insulin resistance, and type 2 diabetes.

#3 Unsaturated Fats

Unsaturated fats are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play several other beneficial roles. Unsaturated fats are generally liquid or soft at room temperature.

There are two categories of unsaturated fats: monounsaturated and polyunsaturated

Monounsaturated fats are healthy fats found in olive oil, almonds, cashews, peanuts, pistachios, etc. They can aid weight-loss, while reducing inflammation and risks of heart disease.

On the other hand, polyunsaturated fats are healthy fats that derive from omega-3 and omega-6 fatty acids, which are essential for brain function. These nutrients can only be obtained from consumption, as your body is unable to produce them by itself. Fatty fish such as salmon, herring, and sardines are the perfect source of omega-3s whereby plant-based oils like safflower oil, grapeseed oil, and flaxseed oil are high in omega-6 fatty acid. Polyunsaturated fats also offer many impressive health benefits; improving heart health, brain health, and even infant development.

Of course, excess intake of fats is still undoubtedly unhealthy! When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain, so moderation is still the key to staying healthy. One takeaway from this is to opt for food rich in unsaturated fats instead of saturated ones. Simply by preparing foods at home as often as possible and watching portion sizes. If you're someone who is always on-the-go or seek easier alternatives, take CelloFIT™ and SuperFIT™ to maintain a healthy body and waistline!

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The more important thing to remember is the overall dietary picture. Saturated fats are just one piece of the puzzle. In general, you can’t go wrong eating more fruits, vegetables, whole grains, and fewer calories. Be smart and choose wisely what you eat!

Source:

www.heart.org. 2020. The American Heart Association Diet And Lifestyle Recommendations. [online] Available at: [Accessed 11 September 2020].

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