Good Fat vs. Bad Fat-The Difference
Everyone knows what fat is but many don’t know the difference between good fat and bad fat. We keep checking how much fat we are consuming. We make sure we consume low amount fat but are we losing weight? A research has shown that to cover up the taste of low fat foods, we usually increase the sugar content in it. That way we are consuming more sugar than fat and this excess sugar converts into fats later on. So, in this post we will see good fats vs. bad fats.
The body utilizes fats as fuel and builds cell membranes. The cholesterol and LDL in the body are used as building blocks for the making of steroid hormones such as testosterone, estrogen and progesterone. DHA is a healthy fat, an omega – 3 fatty acid which helps the brain function well. It improves memory, power, mood, and concentration. It is very important to regulate immunity and metabolism. Healthy fats are important to lower down the triglyceride levels, increase HDL or good cholesterol and lower the risk of developing cardiovascular disease.
All the fats available aren’t equal. Few sources of healthy fats include fatty fish such as sardines, salmon, hempseeds, walnuts, flaxseeds, chia seeds, nuts, pasteurized eggs, sea vegetables, pasteurized animal products, etc. Always take wild fish since farm raised fish depends on the fish’s diet and living conditions. If this fish consumes genetically modified feed, inflammatory food and antibiotics and lives in crowded conditions, then there is an increase in its inflammatory fats and a decrease in omega – 3 fatty acids.
Usage of unrefined olive oil for cooking especially the cold dishes is recommended. The more green and cloudy the olive oil is the better it is. Saturated fats can be good for the brain and body among which coconut oil and organic grass fed butter are the best.
Few types of fats help greatly in driving insulin resistance and inflammation most of which are found in processed foods. People are now more aware of the risks of trans-fats than before which is similar to that of margarine. Most vegetable oils come under the same category and have high inflammatory fats such as soybean oil, corn oil, safflower oil, etc.
So here we get the doubt. Are all these animal fats really bad? In animals the toxins are stored in the fats. Now you need to know about the source of the food. The inflammatory profile of this fat obtained from a raised animal in the crowded and filthy conditions which consume the GMO corn feed is completely different than the fat from organic pasture raised animal which live with almost no stress or minimal stress. One should consume omega – 3 and omega – 6 fatty acids in balanced proportions.
Differentiate The Good and The Bad Fats
Saturated or Trans-Fatty Acids – Butter, meat, poultry, coconut products, palm oil, palm kernel oil, dairy foods, partially hydrogenated oils, etc.
Polyunsaturated fats – Corn oil, fish oil, soybean oil, safflower oil, sesame oil, cottonseed oil, sunflower oil, nuts and seeds.
Monounsaturated fats – Canola oil, almond oil, walnut oil, olive oil, peanut oil, avocado, olives, peanut butter, etc.
- Choose more whole grains, vegetables and fruits.
- Get more vegetarian and beans once a week.
- Get skimmed or low fat milk.
- Get more salads with low fat dressings.
- Use lemon juice, vinegar and mustard in the place of sauces.
- Use only unsaturated fats.
- Control your intake of processed foods.
Plus these healthy fats don’t make one fat unlike the inflammatory fat. It results in chronic diseases which includes obesity. So it is recommended to reduce the intake of processed foods. Avoid bad cholesterol and increase the intake of good cholesterol.
Hope you enjoyed reading “Good Fat vs. Bad fat”.
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