The Harvard School of Public Health says it’s time to end the low-fat myth. That’s because the percentage of calories from fat that you eat, whether high or low, isn’t really linked with disease. What really matters is the type of fat you eat. “Good” fats—monounsaturated and polyunsaturated fats—lower disease risk. “Bad” fats—saturated and, especially, trans fats—increase disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. Foods high in bad fats include red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oil. The key to a healthy diet is to choose foods that have more good fats than bad fats—vegetable oils instead of butter, salmon instead of steak—and that don’t contain any trans fat.
What do you do when you look into the mirror and see FAT? What do you say when you witness a delicious slab of pork or a piece of KFC pleasantly laid before you, inviting you to come dabble in its savoury, scrumptious FAT? The question is what do you normally do? You participate in its juices and then complain and squabble over the fact that you’re getting fat. The fat you just consumed my brethrens are what is considered bad fats, the fat that you should avoid 93% of the time, the fat that is just not good for you, the FAT FATS, as I would like to call them. However rest assured that this class of fat is not the only one on board, there is another that is not your enemy, and it does not destroy stomach lines encourage additional weight nor does it endanger your overall health. We have a winner and that winner is the good fats, the fats you should consume wisely, the SKINNY FATS.
Fat is a component in food. Some foods, including most fruits and vegetables, have almost no fat. Other foods have plenty of fat. They include nuts, oils, butter, and meats like beef. The name — fat — may make it sound like something you shouldn’t eat. But fat is an important part of a healthy diet. And little kids (boys and girls) especially, need a certain amount of fat in their diets so the brain and nervous system develop correctly. That’s why toddlers need to drink whole milk, which has more fat, and older kids can drink low-fat or skim milk.
It’s a common experience to hear persons telling you to stay away from fat, your friends, co worker, family members even random people at a bar or any social establishment enthusiastically express there dissatisfaction with fat. Not to mention television and the million and two ads and programs that discourages you from eating fats. But do you know that yet despite your greatest efforts to do so you still indulge in this misunderstood macronutrient unaware that you are. This is because we only talk about the bad fats and not enough light is shed on the good ones.
People are totally convinced that fats are responsible for making you, well…fat, they believe that fat is the culprit. Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight. So why don’t low-fat diets always work? Even a low-fat diet can lead to weight gain when people ignore the total amount of calories they’re eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pound. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated. These fats, if used in place of saturated fats and trans fats can lower your risk of heart disease by reducing cholesterol levels in your blood. Most foods contain these several different kinds of fats and overall, are better for your health than others are. It’s not necessary that you completely eliminate all fats from your meals. Rather, choose the healthier types of fats and enjoy them in moderation.
So what foods contain the bad fats (saturated fats and trans fats) and which foods hold the good fats (unsaturated fats: monounsaturated fats and polyunsaturated fats)? They are present in foods like fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk, A lot of animal products contain saturated fats and in some cases foods from plants. These foods also contain dietary cholesterol. In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant foods, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol. Just like saturated fats there is a relationship between trans fats and bad cholesterol level. Products that contain trans fats are some margarines, cookies, crackers, snack foods, shortening, doughnuts, cake, frozen foods, potato chips, candy. The good fats are found in most fishes including salmon and tuna, walnuts, peanuts, canola, peanut and olive oils, peanut butter, olives and avocados.
So folks you can have your fats, you’re suppose to. 17% of your daily calorie requirement must come form what we’ve established as the good fats, to guarantee the proper functioning of your bodily organs. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoid. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals. Have your fats during the day with your breakfast or even your lunch. If you work out, several hours before would be ideal. You’re gonna have that slice of pizza, heck two, three sometimes, or the doubles after a long night of clubbing, it’s inevitable. Just make these foods a rare addition to your everyday menu planning, instead practice eating the SKINNY FATS the good fats the unsaturated fats the fats that won’t leave you with the bulge.