It is a very misleading concept that we should stay away from fat in our daily diet. Some people tend to over stress on the fat content of foods and think that all fat is unhealthy for them and will cause weight gain. False, false and false! Humans need fat to survive and function. It is hence important to learn the difference between good fat and bad fat.
What role does fat play in our body ?
- Insulation: Fat makes us slow is a myth! In fact, fat provides insulation to the brain cells and as a result the thinking becomes quick and mind becomes sharper!
- Essential source of Energy: How does one survive without food for few days? Carbohydrates are the main source of energy but our body turns to fats as a backup option.
- Makes you pretty: Vitamin A, D, E and K are often known as the beauty Vitamins as they are essential for healthy skin, nails and hair. All these are fat soluble vitamins. This means that without fats these vitamins are useless..
Bad fats increase the amount of harmful cholesterol in the bloodstream and reduce the amount of beneficial cholesterol. They also create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes.
Therefore, the answer for a healthy diet isn’t to cut out the fat—it’s to replace bad fats with the good ones that promote health and well-being.
Good fat and bad fat.
There are fats that are good for us, like the Omega-3, Omega-6, and Omega-9. These contain antioxidants that help to lower the risk of heart disease and high cholesterol, and have proven effects on lowering high blood pressure.
Healthy fats are those fats that are found in nature in an unprocessed form, such as walnuts, flax seeds, hemp seeds and dark, leafy greens.
Unsaturated fats are considered “good” fats and are encouraged as part of a healthy diet. Eating foods rich in monounsaturated and polyunsaturated fat can improve blood cholesterol levels and lower your risk of heart disease. These fats may also benefit insulin levels and controlling blood sugar, which can be especially helpful if you have type 2 diabetes. These good fats include: Avocados, Nuts, Olives, seeds and fishes.
On the other hand, some of the bad fats include commercially baked goods such as cookies, crackers, cakes, muffins, pie crusts, pizza dough, breads or hamburger buns. Other bad fats can be found in packaged snack foods such as chips, candy, crackers, etc. Most fried foods, such as French fries, fried chicken, nuggets, breaded food items; taco shells, etc. also contain a large amount of bad fats. Cakes, cake mixes, pancakes, chocolate milk are also guilty of containing them.