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From the day we start learning about our bodies and the food we eat, the term FAT has always been associated with things we don’t want. Eating fats will make us fat is what we’ve believed all our lives. But do we know that there are different kinds of fats we eat and all fats are not bad for the body?
It is fine if you were not aware because most of us are not and so we thought of taking you through an eye-opening ride of what fats really are.
What Are Fats?
In simple words, fats are the unused calories we consume during the day. Our body breaks down the calories into energy to conduct the regular chores, but not all calories are used. The excess calories we eat start to accumulate in the body and that turns into fat, leading to weight gain also.
But does that mean that all fats are bad for the body? The answer is NO. It is so because there are two types of fat we consume, Good Fats and Bad Fats. Let’s try to understand them.
What Are Good And Bad Fats?
To break it down to you all, fats are majorly divided into good and bad fats. We’ll try to talk about both of them in detail for your better understanding.
Good fats are the fats that come from vegetables, seeds, fish, and nuts. Physically, good fats are in a liquid state when kept at room temperature. Good fats are also further divided into monounsaturated and polyunsaturated fats. Oils including olive oil, peanut oil, canola oil, avocados, oil of most nuts, high-oleic safflower, and sunflower oil are rich in good fats.
Good fats like unsaturated fats and omega-3 fatty acids help in managing your mood, mental health, reduces fatigue, and even helps in managing your weight. Consuming required amounts of good fats is essential for the overall health of your body and mind.
Omega-3 fatty acids even help in preventing heart diseases and stroke. They control the blood pressure level by raising HDL.
Vegetables and food items that e rich in good fat are safflower, soybean, sunflower, walnut, and corn oils.
Trans Fat is known as the worst form of Bad fats which is created through the process of hydrogenation. Most countries have reduced or completely banned the use of trans fat because they are extremely unhealthy. Increased consumption of trans fat leads to rising in LDL cholesterol which results in heart disease, stroke, diabetes, and other chronic conditions.
Another form of bad fat is saturated fat. They are in a solid-state when kept at room temperature and are often found in red meat, whole milk, dairy foods, cheese, coconut oil, and baked goods. Too much saturated fats in the diet can lead to high cholesterol which eventually results in obesity and blockages in arteries in the heart.
Tips and tricks that can help you avoid bad fats or consume more good fats:
Learning and being aware of what you eat is essential to eat healthily. Whether you are eating at home or going out, simple changes in your orders can make a huge difference.
- Choose skimmed milk over full-fat milk
- Pick lean meats, fish, and poultry.
- Add low-fat foods like egg whites, dried beans, peas, and tofu to your diet
- Use nuts, seeds, olives, or avocado as toppings in your salads instead of cheese, mayonnaise, and bacon.
- Replace cheese and mayonnaise with greek yogurt in sandwiches and salads.
- Try to order broiled, roasted, or baked fish or chicken, instead of fried or grilled meat.
- Choose frozen yogurts and fruit sorbet instead of cakes and pies for desserts.
Just a few little cautious decisions will bring about big changes in the way you look and feel. Being aware of what fats are good for you will naturally change the way you eat and order.