People commonly believe that food that is high in fats are unhealthy. However, you need certain types of fats to optimize your health. Fats will assist the body with a wide range of functions and will provide your body with energy. Just like with carbohydrates though it is essential for you to know the difference between healthy fats and fats that won’t do productive things for your overall health.
Fat is an essential macronutrient that will help maintain your body temperature, insulate your body’s vital organs, provide energy, and assist your body with absorbing certain kinds of vitamins and minerals. It’s recommended that approximately a third of your daily calories come from fat. Fats are classified into 3 separate categories known as saturated fat, unsaturated fat, and trans-fat.
Saturated fats are fats that have singular bonds between their molecules and are saturated with hydrogen molecules. At room temperature these fats will tend to be solid. Foods that contain saturated fats include foods like butter, cheese, coconut oil, high fat cuts of meat, ice cream, and palm oil. Medium chain triglycerides are the healthiest kind of saturated fat and can commonly be found in coconut-based products.
Unsaturated fats tend to be oils that will be liquids at room temperature but can also be found in solid food. This type of fat will contain multiple bonds between molecules. Unsaturated fat is organized into two categories known as monounsaturated fats and polyunsaturated fats which help further describe molecular relationships within the fats. You will be able to find unsaturated fats in food like avocados, avocado oil, olives, olive oil, peanut butter, peanuts, peanut oil, vegetable oils, fatty fish like mackerel and salmon, almonds, cashews, sesame seeds, and other kinds of nuts and seeds.
Trans fats are liquid fats that are converted into solid fats during techniques used in food processing. Some dairy products and meats will contain trans fat however, they are usually more common in processed food. Food that contains trans fat includes things like cookies, crackers, doughnuts, and fried foods. This is the kind of fat that you should try your best to avoid.
Unsaturated fats contain well known health benefits and are heart healthy. These fats will help lower low-density lipoprotein which is more commonly known as bad cholesterol. Unsaturated fats will also help reduce inflammation and build stronger cell membranes in the body. All foods that have a high amount of fat will contain a combination of saturated and unsaturated fats which makes it nearly impossible to remove just one kind of fat from your diet.
Saturated fats are a bit more complicated and even though there’s been a large amount of research done on them the effects they have on our body are still not well known. However, experts tend to agree that limiting the amount of saturated fats you consume is best for a healthy diet. At the same time though research has shown that MCT saturated fats like the ones found in coconut oil do contain health benefits. You should consult a doctor before adding any saturated fats to your diet.
Here’s some tips on ways to have a balance of healthy fats in your diet. Limit your consumption of processed foods which tend to be high in trans fat and sugar. Don’t deep fry your food instead try using cooking methods like grilling, baking, or steaming. Pick lean meats over more fatty cuts of meat. Buy low fat milk instead of whole milk. Be very cautious about foods that are advertised as fat free or low in fat since most of these foods contain added sugars and simple carbohydrates as a replacement. Consume healthy fats like avocados, olive oil, coconut, flaxseed, sardines, and walnuts.
Fat is one of the six essential nutrients and one of the four macronutrients. These are essential when attempting to maintain a healthy diet. Healthy fats assist with bodily functions such as: blood clotting, building new cells, reducing the risk of heart disease, muscle movement, immune function, hormone production, brain function, mineral and vitamin absorption, and reduces the risk of type 2 diabetes.