Good Fats vs Bad Fats Types Effects and More

Fats have been associated as being bad and unhealthy due to the fact of causing weight gain and obesity in the body, though they still hold a very significant place in diet and make one feel relatively healthy. If one could tell the good fats from the bad ones, then there would be enough reason to this; this article explains the several types of fats that exist, their health impacts, and guidelines on how to have healthy fats within your diet.

 

What Are Fats?

The three main nutrients that the body uses to generate energy are fats. They are similar to carbohydrates and proteins. Some of the simple functions and missions that these lipids, or fats, perform include: Energy: The fat, in this particular context, is a concentrated source of energy as well as it holds 9 calories per gram; carbohydrates and proteins yield 4 calories per gram.

• Fats constitute the cell membranes, which are essential to the integrity as well as functions of the cells.
• Fat acts as an organ cushion in case any damage might be inflicted.
• The body is kept at a constant internal temperature because of the insulating nature of fat.
• It aids in nutrient absorption; Fat-soluble vitamins are vitamins A, D, E, and K, and these can only be absorbed with the intake of dietary fats.
• There are many kinds of fats. Various sources of fats have different effects on health.

Types of Fatty Acids

 

Saturated Fats

These are fats that contain their solid forms at room temperature. Most saturated fats are associated with animal products excluding plant oils. They include;

• Meat: beef, lamb, and pork
• Milk Industries: milk, butter, cheese, and cream
• Other oils: coconut oil and palm oil.

Effects on Health

When you eat saturated fat your body makes more LDL cholesterol that puts you at greater risk for brain and heart problems. Leading health institutions recommend that saturated fat make up only 10% of the daily calories you consume. When you consume 2000 daily calories your saturated fat intake should not exceed 22 grams per day.

 

Trans Fats

Industrial hydrogenation turns liquid oils into a product called trans-fat. People find these items most often in processed food like doughnuts fries and fried chicken but also in baked goods including cookies pastries and cakes snack foods and crackers including margarine and microwave popcorn.

Effects on Health: For your health Trans fats represent the most dangerous type of fat possible. Tran's fats push LDL cholesterol levels up and lower HDL (high-density lipoprotein) cholesterol levels which raises your heart disease risk extensively. Many countries now prohibit Tran’s fats from being used in foods so to protect your health you should totally stay away from them.

 

Unsaturated Fats

Fat sources that remain liquid at normal temperature provide better health benefits than fat sources that solidify. Unsaturated fats come in two types

 

Monounsaturated Fats

Monounsaturated fats can be found in many food products and oils. Some of the examples among these include;

• Oils: There is olive oil, canola oil, and peanut oil
• Nuts and seeds: these include; almonds, cashews, pumpkin seeds, etc.
• Avocado: is one fruit that is rich in various nutrients in monounsaturated fat.
• Effects on Health: Foods rich in monounsaturated fats raise good HDL cholesterol levels and bring down bad LDL cholesterol in our bloodstream. They benefit your body physically by decreasing heart risks. Research claims that a diet rich in polyunsaturated fat can also enhance weight loss.

View More: 9 Best Ways To Reduce Belly Fat

Polyunsaturated Fats

Omega-3, omega-6 fatty acids are polyunsaturated fats needed for health, and sources include

• Fatty Fish: Eat salmon, mackerel, and sardines.
• Nuts and seeds: You will find walnuts, flaxseeds, chia seeds, sunflower oil, safflower oil and corn oil in our product list.
• Health Effects: Consumers who get omega-3 fatty acids as part of their diet fight inflammation better which reduces their chances of developing heart and joint arthritis diseases. There should also be a demand for Omega-6 but its consumption is higher, it should at all times be consumed in balanced quantity with that of the omega-3s, which should be approximately 4:Having a 4:1 balance between omega-3 and omega-6 fatty acids produces perfect health in people. Abnormal ratios produce disease.

Importance of Balance

To build a healthy diet you need to analyze both fat types but always maintain dietary balance. To stay healthy you must include nutritious fats while consuming the proper amounts of carbs, proteins, and essential vitamins and minerals.

 

Balancing of Fats in Diet

General health can be achieved through a balance of various types of fats. Some general tips on how to include healthy fats in your diet are as follows:

• Cook your food with healthy oils that give both monounsaturated and polyunsaturated fats. You can use olive oil and canola oil for cooking and making salad dressings since these oils serve food with taste and help keep you healthy.
• Include fatty fish Fatty fish can be taken at least two times in a week so that there will be accumulation of omega-3 fatty acids. Some include salmon, mackerel, and sardines; they can be grilled, baked, or added in salads for added nutrition.
• Snack on Nuts and Seeds: Eating nuts and seeds gives you healthful fatty acids as well as fiber and protein. A few nuts or seeds including almonds walnuts and chia can provide nutritious food that controls hunger.
• Limit processed foods: The food consumption that is saturated and trans-fat high should also be reduced. In most cases, understanding what unhealthy fats reside in most food products and avoiding such will be useful. Zero-trans fat products are also available in stores, even though the ingredients will tell of whether partially hydrogenated oils are part of the preparation.
• High Nutrition Whole Foods - Avocados, olives and nut butters that are derived from nuts include high levels of fats that are within whole foods; these foods further make it easy in providing your body with much necessary nutritional gains and can thus be added conveniently to salads and smoothies spread.

Fats and Weight Controlling

Healthy fats are also known to burn off the fats in the body rather than add weight. Fats are satisfying; they keep you full for longer. You stay within healthy eating limits by following these steps. Adding nutritious fats to your diet helps blood sugar stay stable which blocks cravings and gives you sustained energy levels.

 

Mindful Eating

Further practice of mindful eating tends to balance the intake of fat. This will mean paying attention to your hunger cues, savoring your food, and knowing when you have had enough. You will thus be more conscious of what you eat, and this would help you in making healthier choices as well as portion sizes.

 

Conclusion

Proper dieting would then strictly depend on one's knowing the difference between good fats and bad fats, meaning thereby a big step toward total better health and wellness by letting healthy fats into one's diet, thus limiting the unhealthy ones. Moderation and balance mark what makes fats okay for a diet, so go for whole nutrient-dense foods, then let the healthy fats add to the good things that are happening in your life.

Doing this would get you onto the right way of having a much healthier lifestyle, together with giving knowledge on the proper ways of coming up with judgments regarding choosing the appropriate healthy foods to get for your selves and families.

Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through Instacare, or call our helpline at 03171777509 to find a verified doctor for your disease.