Before we go exploring Fat and why IT IS essential to your diet lets look 5 reasons (facts) why fats are good for you:
1) Fat boost brain power
2) Fat keep your skin from being dry and scaly
3) Fat Helps your body absorb vitamins
4) Fat enhances flavor and texture of food
5) Fat provides you with fuel throughout the day.
With that being said, 2 important things to remember about fat is: you must select the RIGHT kind of fat and you MUST be aware of how much fat your eating. When you eat more fat than is recommended, you increase your risk of developing heart disease and obesity. Here is the KEY remember that fat is more energy dense than protein and carbs so A LITTLE goes a long way.
What Fats To Eat
Aim to eat unsaturated fats. Why you ask? As with many other nutrients, your body needs this fat but can not make it, SO it is essential to get them from the food you eat.
There are two types of unsaturated fats: polyunsaturated and monounsaturated. Polyunsaturated fats are primarily found vegetable oil as well as nuts and seeds. The benefits from these fats range from helping to protect your muscles to helping your blood clot.
Monounsaturated Fats are found in food like olive oil, avocados and nuts. These fate are beneficial for you blood cholesterol levels, insulin and blood sugar regulation.
The Not SO Good Fats
Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils.” Look for them on the ingredient list on food packages.Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.
Saturated fats have a chemical makeup in which the carbon atoms are saturated with hydrogen atoms. Saturated fats are typically solid at room temperature.Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke. Be aware, too, that many foods high in saturated fats are also high in cholesterol – which raises your blood cholesterol even higher.Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Examples are fatty beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk. 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.
Though fats get a bad name, they are necessary in your diet to maintain warmth in the body, keep skin and hair healthy and store energy. For these reasons, it is necessary to include a sensible amount of unsaturated fats in your daily diet.
Though these fats are good for you comparatively to saturated and trans fats, they should always be consumed in moderation. You should never try to cut out all the fat in your diet, as it is essential to your healthy body, hair and skin. Try cutting down on saturated fats by limiting meat and dairy products, and eliminate trans fats by cutting out processed foods. Take it one step at a time, and slowly you can transform your diet into one that is heart healthy and delicious.