– In the 1950s scientist Ancel Keys found a connection between saturated fat and raised cholesterol levels—an indicator of increased risk of heart disease .
– Countless studies have disproved this claim made by Ancel Keys.
– Low diet meals have been linked to Alzheimer’s disease.
– Fats have more calories than proteins and carbs.
– Fats have 9 calories in each gram and have nutrients that give energy.
– We have two types of fats, Saturated and Unsaturated fat.
When it comes to weight loss, we are told that fat is the culprit that keeps us heavy and unhealthy.
And that we should stay away from fat but often times they fail to tell us which fat to stay away from.
Or what quantity of fat to allow on a daily. It is true that based on Ancel studies saturated fat was given a bad name but even saturated fat can be allowed into our meals but by a 10% daily calories from it.
Thus this post is meant to educate you. To help you understand the different kinda of fat.
- Saturated Fat
- Unsaturated Fat
- Trans Fat
Under unsaturated fat, we have.
- Monounsaturated fatsfats
- Poly unsaturated fats
Saturated fats are usually solid at room temperature, a fact that is obvious with the fats in red meat, coconut oil and butters.
Also known as solid fats, they are fully packed in cakes and cookies or meals with butters or margarine as ingredients.
Saturated fat is generally considered as the unhealthy or the bad guy when compared with unsaturated fats.
- Pizza and cheese
- Whole and reduced fat milk, butter and dairy desserts
- Meat products (sausage, bacon, beef, hamburgers)
- Cookies and other grain-based dessert
- Coconut oil
- Palm oil
- Cocoa butter.
These are considered as the healthy kind of fats. Mostly derived from plant oils. It is liquid at room temperature.
It is said that unsaturated fats can help improve ones cholesterol levels.
- Monosaturated Fats
This is one of the two types of saturated fats and it may help lower your “bad” LDL cholesterol as well as well as keep “good” HDL cholesterol levels up. But it all dependence on you cutting back on the saturated fats.
- Vegetable oils
- peanut oils.
This is the main fat found in seafoods as well as vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils.
Polysaturated fats also come in two forms: omega-3 and omega-6 fatty acids.
Omega-3 Plant Source
- Soybean oil
- Canola oil
Omega-3 Other Source
Found in fatty fish and shellfish as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon, anchovies, herring, sardines, Pacific oysters, trout, Atlantic mackerel, and Pacific mackerel are high in EPA and DHA and lower in mercury.
Omega-6 Acids: They are to be found in liquid vegetable oils like soybean oil, corn oil, and safflower oil.
This is the kind of fats that has been altered by a process called hydrogenation.
This particular fat would raise your cholesterol levels. Because it is worse than saturated fats when it comes to raising cholesterols levels.
- Processed foods.
- Snack foods, such as chips and crackers.
- Some margarine and salad dressings.
- Foods made with shortening and partially hydrogenated oils.
The aim therefore is to get your fat from the unsaturated section, while trying to cut trans fat completely.