Fats in the diet
Healthy Eating And Diet / / April 28, 2016
Alternative names: fat in the diet;saturated fats;polyunsaturated fats;monounsaturated fats;lipids.
Fats are organic compounds which consist of carbon, hydrogen and oxygen.This is the main source of energy in the food.Fats are a group of substances called "lipid" and produced a food in liquid or solid forms.
All fats - a combination of saturated and unsaturated fatty acids.
Fat is one of the main nutrients (along with protein and carbohydrates) that supply calories to the body.The fat provides 9 calories per gram of 1 - more than doubled compared to proteins or carbohydrates.
Fat is essential for the proper functioning of the body.Fats to provide an essential fatty acid of the organism, which it does not and which must be obtained from food.Essential fatty acids - such as linoleic - are important for controlling inflammation, blood clotting, and brain development.
Fat is a substance to store extra calories in the body.It fills the fat cells (adipose tissue) of the body.Fats are also an importan
Healthy skin and hair are kept fat.Fat helps the body absorb vitamins A, D, E and K, and move them through the bloodstream.
types and sources of fat
- Saturated fats. This is the main dietary cause of high LDL ( "bad cholesterol").When looking at the food label, be sure to pay close attention to the percentage of saturated fat and avoid or severely restrict their diet any foods with a high percentage of saturated fat.Saturated fat should be limited to 10% of calories.Saturated fats are found in animal products - such as butter, cheese, whole milk, ice cream, cream, clotted cream, and any fatty meat.They are also found in certain vegetable oils - coconut, palm and palm kernel.Most other vegetable oils containing unsaturated fats, and they are healthier.
- Unsaturated fats . Fats that help to lower blood cholesterol, must be used instead of saturated fat.However, unsaturated fats have too many calories therefore still need to limit their use.Most (but not all) vegetable oil - are unsaturated and liquid (the exceptions mentioned above).
There are two types of unsaturated fats:
- monounsaturated fats: such as olive and canola oil;
- polyunsaturated fats, for example, various types of fish, safflower, sunflower, corn, and soybean oil.
- Trans-fatty acids. These fats are formed when the oil solidified (this process is called "hydrogenation"), and it can climb LDL (the "bad cholesterol").It can also be low levels of HDL ( "good cholesterol").Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.
- Hydrogenated and partially hydrogenated fats. This applies to oils that have become hardened (such as hard butter and margarine)."Partially hydrogenated" means that the oil is only partially solidified.Products made from hydrogenated oils, should be avoided because they contain high levels of trans fatty acids which affect heart disease.Look at the ingredients on the food label.
If there is too much saturated fat, it will be one of the major risk factors for cardiovascular disease.A diet high in saturated fat accumulation in the arteries causes soft material - cholesterol.Excess fat increases the risk of cardiovascular disease because of its high calorie content, which increases the risk of obesity (another risk factor for heart disease and some cancers).
Increased consumption of polyunsaturated fats may increase the risk of certain cancers.Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it helps to reduce the risk factors.
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Recommendations on Fat Consumption
- Choose lean, protein-rich foods - such as soy, fish, skinless chicken, very lean meat, and fat-free or 1% dairy products.
- Eat foods that are naturally low in fat - such as whole grains, fruits and vegetables.
- consume more soluble fiber - such as oats, bran, dried beans, cereals and rice.
- It is necessary to significantly reduce the consumption of fried foods, and prepared for sale in the bakery industries (this is donuts, cookies, crackers, etc.).
- Limit consumption of animal products - such as egg yolks, cheese, whole milk, cream, ice cream, fatty meats (and large portions of meat).
- Look at food labels, especially at the levels of saturated fat.Avoid or limit foods high in saturated fat.
- Look at the labels of products with words like "hydrogenated" or "partially hydrogenated" - they are loaded bad fats and should be avoided.
- Liquid vegetable oils, soft margarines and trans-fatty acids is preferred over hard butters and margarines.But ideally from them it is better to refuse absolutely.
- For children under 2 years should be no restrictions on fat diet, because fat and cholesterol are thought - are important nutrients for brain development.It is important to read food labels and be aware of the different types of fats contained in the food.Frequently check with your doctor your level of cholesterol.