Fats – Good, Bad and Very Bad Ones

All the foods with little exception contain fat. Even such foods like carrots and lettuce have it as a nutrient. However, not all fats are the same. There are distinguished good, bad and very bad fats.

All the foods with little exception contain fat. Even such foods like carrots and lettuce have it as a nutrient. However, not all fats are the same. There are distinguished good, bad and very bad fats.

Good Fats

Unsaturated fats are considered good as they have a potential to improve blood cholesterol levels as well as to relieve inflammation and make heart rhythms stable, let alone other beneficial potentials. Such fats are obtained from vegetable oils, nuts, and seeds and they have the liquid form at room temperature.

Unsaturated fats are divided into two groups:

  • The first group is monounsaturated fats. They are generally obtained from canola, peanut, and olive oils as well as avocados. Nuts: almonds, hazelnuts, and pecans, and pumpkin and sesame seeds are also rich in them.
  • The second group is called polyunsaturated fats. Sunflower, corn, soybean, and flaxseed oils as well as walnuts, flax seeds, and fish are rich in them. Omega-3 fats are one of the important constituents of polyunsaturated fat. They are not produced by the body and therefore should be obtained from outside.

Most people’s intake of these useful and good fats is not sufficient. It is recommended that a person should get daily about 10 to 25 percent of calories from monounsaturated fats and 8 to 10 percent of calories from polyunsaturated ones. However, there are no strict limits. It is hard to count like that, therefore, if you choose between unsaturated and saturated fats. Opt for the former.

Bad Fats

We are capable of making the saturated fat that we require in the amounts we actually need, therefore there is no actual necessity to consume it from outside. It can effect badly on the function of our cardiovascular system. They increase total cholesterol by elevating harmful LDL as well. Such fats are found in meat, seafood, poultry with skin, and whole-milk dairy products as well as coconut and coconut oil, palm oil, and palm kernel oil.

Therefore it is recommended to consume as little of saturated fats as you can. It is strongly recommended to replace it with unsaturated fats.

Very Bad Fats

Trans fatty acids, more commonly called trans fats are in the group of very bad fats. They appear in the process of heating of vegetable oils when hydrogen gas is present. The process is called hydrogenation and it makes vegetable oils more stable and less prone to spoiling. Thy also transform these oils into the solid form making them therefore easier to transport. Thus, they are really good for cooking and therefore are broadly used in cooking both at home and in the restaurants.

In America the majority of such foods come from such foods as margarines, snack foods, processed foods, as well as French fries and any junk foods.

These fats are a long way worse than saturated fats. They tend to increase raise bad LDL and reduce good HDL. They lead to inflammations that are fraught with such conditions as heart disease, stroke, diabetes, as well as other chronic conditions. Mind, that trans fats in your diet can be actually harmful.

However, every day an average American eats about 6gm of trans fats a day when 2gm is a limit and 0 is preferable. Therefore you should read the labels carefully in order to avoid such products.

The thing is also is that while the developed countries have already understood the danger of trans fats consumption, it is broadly used in the developing countries. The process is cheap and easy. However, it will be better for all of us if we go back to traditional cooking and refrain from trans fats at all.

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