Facts About Fat : Fat is a very important part of a healthy diet. It is an essential body tissue, playing a role in nutrient transport, body temperature, and protection by cushioning and supporting our inner organs. Fat is necessary for the transport of all the fat-soluble nutrients, which include vitamins A, D, E & K. A high intake of bad fats, such as saturated and hydrogenated fats, are associated with an increased risk in various cardiovascular diseases and even cancer. You shouldnt live without fat - you simply need to learn the difference between good fats and bad fats. Bad Fats: Should be consumed only in moderation: Saturated. This type of fat gets its name from the fact that its molecule is totally saturated with hydrogen. This type of chemical structure means that it is a solid mass at room temperature - butter is a good example. Foods high in saturated fats should be eaten in moderation, as they are associated with an increased risk for cardiovascular disease and high cholesterol.Youll find saturated fats in butter, coconut and coconut oils, lard, and meat (especially red meat). Hydrogenated. This is the type of fat youll find in most snack foods, also known as trans fats. Hydrogenated fats are made when hydrogen ions are added to unsaturated fats, but not to a point of total saturation - they are only partially hydrogenated. The end product results in a change in the chemical nature of the product. These trans fats have an increased shelf life and are spreadable, making them a very convenient consumer product. However, this reconfiguration of the molecule that the original shape is also associated with an increased risk for heart disease. Youll find trans fats in margarine, shortening, and many processed foods, such as candy, chips, cookies, packaged pastry foods and non-dairy creamers. Good Fats: Use as part of a healthy diet: Monounsaturated. This type of fat gets its name from the presence of the one double-chemical bond in the carbon chain of the fat molecule, making it unsaturated. These types of fats are liquid at room temperature but solid at lower temperatures, such as when you place it in the refrigerator. Examples of monounsaturated fats include olive oil, canola oil, peanuts and peanuts oil, avocados, hazelnuts and macadamia nuts. Using monounsaturated fats in place of saturated or hydrogenated fats in your diet is associated with a decreased risk in heart disease, diabetes and cancer. Polyunsaturated. The word poly indicates the many double-bonds in this type of fat. These double bonds make it even more unsaturated than the monounsaturated fats, and can also be used in place of unhealthier fats for a more heart-healthy diet. These fats are liquid at room temperature and do not solidify at lower temperatures, meaning they stay liquid in the refrigerator and freezer. Two of the most important polyunsaturated fats are the Omega-3 (linolenic) and Omega-6 (linoleic) essential fatty acids. Omega-3 and Omega-6 fatty acids cannot be produced by the body, and must be obtained through the diet. The typical Western diet is plentiful in Omega-6 fatty acids, but not Omega-3. As part of a heart-healthy diet, more Omega-3 fats should be included in your diet. Good sources of Omega-3 fatty acids include flaxseeds & flaxseed oil, fatty fish, soybeans, walnuts and some dark leafy greens, such as kale and spinach. The richest sources, however, are from the flaxseeds, flaxseed oil, and fatty fish.
Posted on: Wed, 29 Oct 2014 16:45:56 +0000
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