Whenever you see the words “Fat Free” or “Low Fat”, think of the words chemical shit storm!
Mention Fats, and the half of the world gets scared as if they have heard something more daunting than the deadly ghost movies. In the name of fitness many people cut back on fats from their daily diets as they think that having fats in their regular diet can make them look fat. However, not many know that your body also need some fat for the food that you eat. And, not only that there are Good Fats, Bad Fats and in between them.
Fats are one of the major sources of energy and helps you absorb some vitamins and minerals. It is also important to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. Apart from that, it is also essential for blood clotting muscle movement, and inflammation. When one thinks about long-term health benefits, some fats are better than others. Though, all fats have a similar chemical structure, which includes a chain of carbon atoms bonded to hydrogen atoms, but what makes one different from another is the length and shape of the carbon chain and the number of hydrogen atoms connected to the carbon atoms.
1. Good Fats
The sources of Good Fats come from vegetables, nuts, seeds, and fish.
Types of beneficial fats: Monounsaturated & Polyunsaturated
Good Fats differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. And, healthy fats are liquid at room temperature, not solid.
Monosaturated fats have a single carbon-to-carbon double bond. Good sources of these fats are Olive Oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
Polyunsaturated fats are when you pour liquid cooking oil into a pan, then there’s a good chance of using Polyunsaturated fat. Some of the common examples are Corn Oil, Sunflower Oil and Safflower Oil. This type of fat has two or more double bonds in its carbon chain. The mainly two types of these fats are Omega- 3 fatty acids and Omega-6 fatty acids.
2. In-Between Fats
This refers to Saturated Fat which includes the number of hydrogen atoms surrounding each carbon atom. The chain of carbon atoms holds as many hydrogen atoms as possible – it’s saturated with hydrogens. A diet rich in saturated fats can shoot up the cholesterol levels, and tip the balance towards more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. And because of this reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day.
3. Bad Fats
This comes under the category of worst type of dietary fat and is known as Trans Fat. It is the byproduct of a process called hydrogenation that is used to turn healthy oils into solids and prevent them from becoming rancid. They began appearing in everything from commercial cookies and pastries to fast-food French Fries. Eating foods rich in trans-fat increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL Cholesterol. Trans fats create inflammation, which links to heart disease, stroke, diabetes, and other chronic conditions. Their contribution to insulin resistance also increases the risk of developing type 2 diabetes. They also do not have health benefits, no safe level of consumption and these mainly man-made fats are rapidly fading from the food supply.
So, this was a deep insight into the world of Fats. So, make the right choice because a healthy outside starts from the inside!