Dietary Fats: Know What Is Good Fats and What Is Bad Fats?
Fat being a nutrient is very important for our different body functions, without it, we cannot survive. Fat not just supplies us with a lot of energy, it makes this possible for nutrients to do their jobs. Some fats must be an important part of the diet. However, you must ensure you are eating good fats and not bad fats.
We need fat for energy and it helps to build our nerve tissue, hormones as well as controls inflammation. The good fats will help your body to absorb essential vitamins from the foods that you eat. They give health benefits and will lower down your risk for many diseases. You can also take food survey to know more about the right food, at TellPizzaHut you will many amazing prizes.
Way Towards Better Health
Everybody has got different calorie requirements. Your doctor will help you to check out how many calories you want daily. This can help to tell you amount of fat that you can consume. Suppose you’re overweight, it is recommended that you get not more than 30% of the total calories from fat. It equates to over 65 grams fat for 2,000 calorie diet.
Examples of Bad Fats
Saturated & trans fats are really bad for your body. Below 7% of the total daily calories must come from the saturated fats. And 1% must come from the trans fats. In 2,000-calorie diet, it is less than 15grams of the saturated fat and 2grams of the trans fat.
The saturated fats happen naturally in a few animal products. It includes poultry, eggs, meat, and dairy items, like cheese, whole milk, and cream. Coconut, palm, and other oils, and cocoa butter, have saturated fat.
The trans fats are formed when the liquid are turned in solid fats. The process is known as hydrogenation. The trans fats can be found in many processed foods.
You must limit saturated fats & totally avoid trans fats. They are found in fried foods, fast food, and snack foods. And they are present in desserts & commercial baked goods. The bad fats will increase your LDL (or bad) cholesterol levels and decrease your HDL (or good) cholesterol levels.
Examples of “Good” fats
You can replace the bad fats by good fats. Research shows that the good fats will help to lower your cholesterol level. Take an example of omega-3 acids, they have very good health benefits and can also decrease the risk of inflammation and heart attack.
Monounsaturated fats can be found in olive, canola, and peanut oils. They’re in various butters and nut oils. Legumes (peas and beans), avocados, and seeds have these fats.
Polyunsaturated fats can be found in the vegetable oils such as sunflower, corn, and safflower oil. They’re present in legumes, soybeans, nuts, and grains. Many seeds, like sunflower and sesame, also have these fats.
Omega-3 is generally found in seafood. It includes herring, salmon, mackerel, and sardines. Flaxseeds, walnuts, and flaxseed oil have omega-3s.