Fats facts

Fats: What we need to know about different species

Fats are an essential part of our diet and are necessary for good health. There are different types of fats; some fats are useful; others are recommended to avoid. Today we will tell you about the main differences between fat and how to choose healthy fats for our balanced nutrition.

Why fat is important
Fats have many functions for the human body:

They charge us with energy (1 gram of fat contains 9 kcal)
They help the body absorb the vitamins A, D, E and K
They participate in the production of certain hormones (such as cortisol and testosterone) that help the body work properly
Increase HDL (“good”) blood cholesterol to prevent the accumulation of LDL (“bad”) cholesterol in the arteries
Improves the ratio of HDL to LDL cholesterol in the blood
They are involved in building cells
Increase immunity of the body
Protect internal organs
They help maintain the body’s natural temperature and warm it up in the cold days
Types of fat
Fats are divided into saturated, unsaturated (monounsaturated and polyunsaturated) and trans fats. Fat molecules differ biochemically according to their composition, and this is the main difference in their impact and absorption by the body.

The advantages of vaccenic acid include:

Reduced risk of heart disease
Reduced risk of diabetes and obesity
But most trans fats are found in industrial production. Manufacturers put hydrogenated oil in vegetable fats to make them solid at room temperature. But why? The answer is simple – because trans fats increase the fitness of the food. They also give it a satisfying taste and texture.

An example of fats to avoid is margarine.

Trans fats are common in:Blossomed potatoes and another semi-finished products
Ready cakes, pies, biscuits, donuts, crackers, and waffles
Margarine
Microwave popcorn
Frozen pizza

But do we know what we consume? Trans fats may be pleasant to taste but are not good for the body. This unhealthy fat increases the levels of “bad” LDL cholesterol, increases the risk of heart disease and type 2 diabetes, and lowers “good” HDL cholesterol. Some places like New York have even banned the production and use of trans fats.

Synthetic trans fats are formed during food production by processing polyunsaturated fats. Not only does the processing of saturated produce harmful free radicals, but trans fats are often made from oils that contain genetically modified seeds (sunflower, soy, palm oil).

How can they harm our fat?
The risks of trans fat consumption are:

Increase the risk of heart disease
Reduces “good” HDL cholesterol and increases “bad” LDL cholesterol
Inflammatory processes in the body
deterioration of bowel health
Point of smoke
The smoke point is the heat at which the oil starts to burn and smoke. Not only that heating the cooking oil above the combustion point puts it at risk of ignition and fire, but also destroys important phytonutrients and causes oxidation of fats and formation of harmful free radicals.

Saturated fats

Interestingly, saturated fats have squirmed for decades. Thousands of people drastically reduce their eating habits after eating nutrition guidelines to avoid them, reducing the intake of animal fats and largely replacing them with grains, sugars, and industrially processed vegetable oils. Still, despite these supposed “healthy” guidelines, their health does not improve, and even on the contrary! This leads to denial of the delusion that these fats are harmful to the body, and their re-examination in dietary and healthy eating.

Saturated fats do not increase the chances of heart disease. Saturated fats increase the concentrations of “good” HDL cholesterol. Low-density lipoprotein (LDL) serves as transport of cholesterol around our body through blood. Cholesterol is extremely important to us. It is used to produce hormones like testosterone and cortisol.

Saturated fats are temperature resistant, i. have a high smoke point, and it is not a problem to be heated and used for frying and long cooking.

We recommend the use of these good solutions:

Red meat such as veal, lamb and pork
Chicken and other feathers
Dairy products such as cheese, yellow cheese, and yogurt
Butter
Eggs
Coconut oil
Cow oil Ghi

Unsaturated fats
Unsaturated fats are a vital part of healthy eating. These fats help decrease the risk of heart illness and lower cholesterol levels (among other health benefits). Unsaturated fats come largely from vegetables, nuts, and fish. Unsaturated fats such as coconut oil are liquid at room temperature (25 degrees) and have a high smoke point, making them suitable for heat treatment.

We find them in foods like:

Coconut oil
Avocado
Olive oil
Almonds, hazelnuts, walnuts and other nuts
Salmon, tuna and other fish
Unsaturated fats can be found in two forms:

Monounsaturated fats have an unsaturated chemical bond. Oils containing these fats are liquid at room temperature but become stiff when cooled. Their smoke point is lower than that of saturated fats, but all still allow some heat treatment. Olive oil is a big illustration of monounsaturated fat.

Polyunsaturated fats have very unsaturated chemical bonds. Polyunsaturated oils remain liquid at room temperature and in the refrigerator. There are two types of polyunsaturated fats: Omega 3 and Omega 6. They are extremely important to the body because they contribute to the normal functioning of the heart by expanding the blood vessels, reducing blood clotting, and lowering blood pressure.

The body can not only produce these basic fats, so we need to get them from the food. Omega-6 fatty acids are detected in foods such as leafy green vegetables, seeds, nuts, and vegetable oils. To get enough Omega-3, we can add fish such as salmon, trout, mackerel, or herring to your diet at least twice a week.