There has
been rising trend to stop consuming fat or foods rich in fat or cholesterol.
Eliminating dietary fats is not good for the body.
While it
is impossible to eliminate them totally as fat is found in most foods, it is
necessary to have fats in our meal
![]() |
Oils are important part of food |
Dietary
fats help with many functions in the body:
- Protect your organs
- Help keep your body warm.
- Fats help your body absorb fat-soluble vitamins A, D, E and K and stores them in the liver and in fatty tissues for future use.
- Cholesterol, produced by fat, is essential for production of important hormones like estrogen and testosterone.
Yes, we
need fat but not as much as we usually eat.
Oils have
many health benefits.
Every oil
has different health properties.
![]() |
There are different types of oil |
There are
three main dietary fats. Each fat has different chemical structures and physical properties.
Unsaturated Fats
Trans Fat
Saturated Fats
- Unsaturated Fats (also called the good fats) are liquids at room temperature can improve blood cholesterol levels, ease inflammation and stabilize heart rhythms
There are two types of
unsaturated fats:
·
Monounsaturated Fats : Rich sources of monounsaturated fats are olive oil, peanut oil,
avocados, almonds, hazelnuts, pecans, pumpkin seeds and sesame seeds.
·
Polyunsaturated Fats: found in sunflower, corn,
soybean, flaxseed oils, walnuts, flax seeds and fish. Omega-3 fats are one
important type of polyunsaturated fat. The body can’t produce these, so they
must come from food.
Liquid oils (polyunsaturated) go rancid quickly.
Most of
us don’t get enough of these healthy unsaturated fats
Trans Fat
raises
bad cholesterol and increases the risk of heart disease. Even worse, it lowers good cholesterol!
The
American Heart Association recommends limiting your trans fat daily consumption
to less than 1 percent.
Scientists have now established that trans fats
found in many fast foods, bakery products and margarines increase the risk of
cardiovascular disease through inflammatory processes.
Saturated Fats, raises blood cholesterol levels. High blood
cholesterol is a risk factor for heart disease. Foods containing saturated fat
include: Lard, pork, regular ground beef, bologna, hot dogs, sausage, bacon,
full-fat cheese, ice cream, whole milk, sour cream, butter, palm oil, coconut
oil, chicken and turkey skin.
![]() |
Butter is Better |
The Cholesterol Myth
Cholesterol
is a natural part of our body; we have between 1,000 and 2,000 milligrams of
cholesterol in our body at any time depending on our body size. Three quarters
of it is produced our body’s liver, and one quarter comes from our diet, much
of that is unable to be absorbed by our body.
We have a sophisticated control
system that controls the amount of cholesterol in the blood by controlling
internal production. When there is not enough cholesterol coming in, your body
creates more. When there is too much coming in our body makes less.
Saturated
fats like butter and coconut oil have a bad public image. Research studies in
both animals and humans, done more than half a century ago, stated that
saturated fats raise blood cholesterol and cause heart disease. Coconut oil
research done in the past used hydrogenated coconut oil, which is a trans
fat. These studies were also only conducted for a few weeks, rather than
long term. There are more recent studies of a higher quality that show
different results.
Unsaturated Oil is Not as Good as We Thought!
Unsaturated
oils in cooked foods become rancid within a few hours, even in the
refrigerator. Once fresh unsaturated fats are inside the body, they oxidize
(turn rancid).
Coconut oil does not go rancid even after one year at room
temperature. Even ghee, made from butter, will last for 3 to 6 months at room
temperature.
Most of the saturated fat in coconut oil is easy to digest and
converts into quick energy so people are less likely to become obese, as the
fat is not stored.
![]() |
Coconut oil has many health benefits |
Coconut
oil: the health benefits keep growing with more research.
Coconut
oil has been used as cooking oil for thousands of years in some parts of India.
Stay Away From Trans Fats!
The real
problem-fats in our diets are the trans fats also known as hydrogenated oils;
they are found in most processed food, including margarine, potato chips, baked
goods etc. They are toxic, blocking absorption of essential fatty acids and
raising blood cholesterol.
![]() |
Consume less oil but don't avoid |
All Fat Have Calories!
Also, whether it is olive oil, ghee, butter or coconut oil … they are all
100 percent fat! No matter how good the oil sounds…..remember that it is
still a fat, with 120 calories per tablespoon. Consuming a high fat diet may
lead to becoming overweight and that is not healthy!
No comments:
Post a Comment