As we all know there is a prejudice about foods that contain a larger amount of fat. People often think that fat is something bad and that they should, if they want to eat healthier avoid eating fatty foods. They often even switch to eating more carbohydrates to avoid eating fat. In this post we will try to explain you how fat metabolism works, give you an example of few „good“ and „bad“ fats and where can you find them in your everyday diet.
We couldn’t live without fat. Fat is biggest energy storage in our organism. Because of fat our metabolism can work up to 30 days. Fat also makes cushions for your organs and protects them, and is a great temperature isolator. There are a lot of different fats in food we eat every day. We will concentrate on some of the most important ones. Those fats are called: saturated fats (mostly bad ones), unsaturated fats (good ones) and omega-3 fatty acids.
Let’s start with saturated fats. There are different opinions about saturated fats. Some say that they should be widely avoided, while some think that they can benefit and enhance your diet. Those fats can be found in meat, dairy products and seafood. Our opinion is that these kinds of fats are very good for you if you eat meat and dairy products that are organically produced. If animals are well fed with natural foods, their meat will be high quality and that kind of meat is healthy. But you shouldn’t eat too much of it. Researchers say that you shouldn’t eat more than 10 percent of calories that came from this kind of fats. So if your daily calorie intake is 2000, keep the intake of saturated fats below 20 percent. You just have to be smart on your saturated fat choices.
Secondly, there are unsaturated fats. They can be divided into monounsaturated fats and polyunsaturated fats. The difference is that monounsaturated fats have one double bond in their structure and are known to lower bad cholesterol (LDL) and raise levels of good cholesterol (HDL). Polyunsaturated fats have more than one double bond in their structure and lower both of cholesterol levels. Unsaturated fats are usually liquid in room temperature. So try to eat canola oil, walnut oil or olive oil. They can have great benefits for your health. Unsaturated fats are found in nuts, seeds, olives, almonds. Even peanut butter can be very healthy if you make it by yourself! Dark chocolate with high amount of cocoa is a good source of unsaturated fats. Almonds are great. ¼ of a cup contain about 160 calories with 14 grams of unsaturated fats. They also contain a decent amount of protein. Salmon also is a great source of unsaturated fats. He is full of omega 3 fat acids which are very good for us.
Omega 3 fatty acids are essential acids for our organism. It is believed that they have anti-inflammatory effect which is very good for our cardiovascular system. They are also good for osteoporosis. Researches have shown that people that eat food that omega 3 acids have better bone density in hip area.
We hope we gave you a better view on all kinds of fats. In conclusion, fats are not necessarily bad for us. We can have great benefits from them, but we have to be careful what kind of fats are we eating. So mix it up, once or twice a week eat your salmon stake instead of beef or pork and watch the quality of your health and life rise.