While there are several different kinds of fats, unsaturated fats are generally considered to be “good” fats. Of course, if you are aiming to lose fats, then whether it is unsaturated fats or not, you will want to lose them!
Unsaturated fats come in two different flavours. The two types are polyunsaturated fats and monounsaturated fats. The way to tell the difference between the two, is quite simple. Polyunsaturated fats remain in a liquid state at room temperature and when refrigerated. Monounsaturated fats will become solid when refrigerated.
Unsaturated fats contribute to the overall fats in the body, and they do increase the triglyceride levels in the body, but the good thing is, they do not increase the cholesterol levels. Triglyerides are “fat storing” molecules and in most cases, people will have normal levels, even when over-weight.
The fact is, unsaturated fats, both the polyunsaturated and the monounsaturated fats, are much healthier for the body when compared to the saturated fats. One recent discovery was that the fatty acids Omega-3 and Omega-6 found in unsaturated fats are actually beneficial to, and essential for the proper functioning of our bodies.
Unsaturated fats can be found in most vegetable oils, fish, fruits and nuts. Omega-3 fatty acids are found mainly in fish like trout, sardine, pilchard, kipper, herring and mackerel.
It has been found that unsaturated fats help in stabilizing the electrical conduction system of the heart. Hence, omega 3 fatty acids in fish oil are now acknowledged to be very important to good health. Recently, it has been shown through medical studies that the risk of dying from heart disease is actually lowered by these kinds of fats (omega-3 fatty acids).
In case you do not like to eat fish, there is still hope. Most reputable pharmacies will carry fish oil or more specifically, omega-3 supplements. These are usually in the form of capsules for easy ingestion.
But do remember, too much of anything is still not good. While fish and vegetable oils are healthier choices, they are still fats and taking too much will still cause you to grow fat. Sometimes, people choose to take fat inhibitors, special diet supplements that help to neutralize fats in the digestive system to prevent them from being absorbed. This is one effective way to reduce your fat intake without counting calories. Make sure you get reputable products, though.
Showing posts with label good fats. Show all posts
Showing posts with label good fats. Show all posts
Thursday, August 20, 2009
Monday, August 17, 2009
How to tell Good Fats and Bad Fats
When you think of fats, it is hard to think that there are such things as good fats. However, this is true. It is very important that we all learn as much as we can about fats before we start thinking about losing fats or losing weight.
Our bodies need fats to function. Without fats, many vital organs like our heart, lungs, eyes and brain cannot function properly, just to name a few. The problem is not fats, the real problem in most cases is too much fats exist in the body.
So, over-indulgence aside, we also need to understand the difference between Good and Bad fats. How do you tell them apart?
Generally, good fats contain essential fatty acids, does not increase our “bad cholesterol” (LDL) levels by much and can be considered the healthy choice.
Bad fats on the other hand, are fats that increase our overall cholesterol levels by much and more importantly, increase the bad cholesterol (LDL) levels by a disproportionately larger amount.
When your body has a good balance of good and bad cholesterol, all is well. But an imbalance, especially an accumulation of bad cholesterol can lead to several health problems.
Following s a very simplified list of some good and bad fats.
Good Fats
Unsaturated fats are generally considered to be good fats. They are divided in to two kinds – monounsaturated and polyunsaturated fats.
Monounsaturated fats: these types of fats lower the total cholesterol and the bad cholesterol (LDL) levels while increasing the good cholesterol (HDL) levels. Examples include: Nuts like peanuts, walnuts, almonds, pistachios, avocado, canola and olive oil. Monounsaturated fats have also been found to help controlling body fat, and hence, aid weight loss.
Polyunsaturated fats: these types of fats also lower total cholesterol and the bad cholesterol (LDL) levels. The most common source of these types of fats are salmon and fish oil, as well as corn, soy, safflower and sunflower oils. The much touted Omega 3 fatty acids belong to this group of good fats.
Bad Fats
Saturated fats are generally considered to be bad fats. There is a modern derivative known as Trans Fats which has become the talk of the town simply because it is so harmful to human health. Trans fats are created by a process known as hydrogenation and was originally intended to help fats last longer in packaged foods. Unfortunately, it is now know that trans fats is one of the main culprits for increasing the LDL levels. Worse, because of its twisted form, trans fats are hardly suitable for our bodies to assimilate and use. While saturated fats are bad, trans fats are much worse. Many commercially packaged foods and fried foods contain trans fats.
Our bodies need fats to function. Without fats, many vital organs like our heart, lungs, eyes and brain cannot function properly, just to name a few. The problem is not fats, the real problem in most cases is too much fats exist in the body.
So, over-indulgence aside, we also need to understand the difference between Good and Bad fats. How do you tell them apart?
Generally, good fats contain essential fatty acids, does not increase our “bad cholesterol” (LDL) levels by much and can be considered the healthy choice.
Bad fats on the other hand, are fats that increase our overall cholesterol levels by much and more importantly, increase the bad cholesterol (LDL) levels by a disproportionately larger amount.
When your body has a good balance of good and bad cholesterol, all is well. But an imbalance, especially an accumulation of bad cholesterol can lead to several health problems.
Following s a very simplified list of some good and bad fats.
Good Fats
Unsaturated fats are generally considered to be good fats. They are divided in to two kinds – monounsaturated and polyunsaturated fats.
Monounsaturated fats: these types of fats lower the total cholesterol and the bad cholesterol (LDL) levels while increasing the good cholesterol (HDL) levels. Examples include: Nuts like peanuts, walnuts, almonds, pistachios, avocado, canola and olive oil. Monounsaturated fats have also been found to help controlling body fat, and hence, aid weight loss.
Polyunsaturated fats: these types of fats also lower total cholesterol and the bad cholesterol (LDL) levels. The most common source of these types of fats are salmon and fish oil, as well as corn, soy, safflower and sunflower oils. The much touted Omega 3 fatty acids belong to this group of good fats.
Bad Fats
Saturated fats are generally considered to be bad fats. There is a modern derivative known as Trans Fats which has become the talk of the town simply because it is so harmful to human health. Trans fats are created by a process known as hydrogenation and was originally intended to help fats last longer in packaged foods. Unfortunately, it is now know that trans fats is one of the main culprits for increasing the LDL levels. Worse, because of its twisted form, trans fats are hardly suitable for our bodies to assimilate and use. While saturated fats are bad, trans fats are much worse. Many commercially packaged foods and fried foods contain trans fats.
Thursday, August 13, 2009
7 Facts of Fats
So often, we hear bad things about fats. Every one who wants to lose weight think about fats from the start. You would see fats as “the enemy”.
Excess fats need to be eliminated before you can lose weight. But to lose weight effectively, it is not just about getting rid of the fats. You need to understand what, in the first place, are fats doing in your body. You need to understand what types of fats are healthy, how much fats you need.
Here are 7 facts of fats that you need to know:
#1 – Plant based fats are generally healthier fats
There are many benefits that have been found to be associated with plant-based fats. It is believed that most of them have cancer-fighting abilities. Examples include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, avocados, and coconuts
#2 – Fats are a necessary part of your diet
You should not eliminate fat completely from your diet. There are important functions in your body that rely on fatty-acids and fat tissues. What you do need to do is to control the intake and control the type of fats you take.
#3 – Saturated fats are generally unhealthy fats
Saturated fats increase the level of low-density lipoprotein (LDL or "bad") cholesterol. Saturated fats are mostly found in red meats and whole milk diary products.
#4 – Nuts are healthy
Yes, nuts have very high fat content. However, these are the “healthy” fats and should be taken. Again, excessive intake is never good, no matter what foods you take. Nuts also have Vitamin E, zinc and are a good source of fibre.
#5 – Fish Fat is essential to your well being
Many people are not aware that the much touted “omega-3” is nothing more than the fatty acids found in fish. This is one of the very few food that have many benefits.
#6 – Low Fat diets are not essential for you to lose weight
It is quite ironic. But low fat diets are usually over loaded with sugars and other refined carbohydrates. They may actually lead to higher calorie in-take and defeat the purpose of dieting in the first place. Fat is filling and help to control your food intake.
#7 – Trans-fat is not inert
Of all the fats, trans fat is likely the most horrendous of them all. It is actually normal fats deformed and twisted by a process known as hydrogenation. If you do not have enough healthy fat intake, your body will resort to using the trans fat that it finds. That could lead to some really bad problems like cancer and heart disease.
Excess fats need to be eliminated before you can lose weight. But to lose weight effectively, it is not just about getting rid of the fats. You need to understand what, in the first place, are fats doing in your body. You need to understand what types of fats are healthy, how much fats you need.
Here are 7 facts of fats that you need to know:
#1 – Plant based fats are generally healthier fats
There are many benefits that have been found to be associated with plant-based fats. It is believed that most of them have cancer-fighting abilities. Examples include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, avocados, and coconuts
#2 – Fats are a necessary part of your diet
You should not eliminate fat completely from your diet. There are important functions in your body that rely on fatty-acids and fat tissues. What you do need to do is to control the intake and control the type of fats you take.
#3 – Saturated fats are generally unhealthy fats
Saturated fats increase the level of low-density lipoprotein (LDL or "bad") cholesterol. Saturated fats are mostly found in red meats and whole milk diary products.
#4 – Nuts are healthy
Yes, nuts have very high fat content. However, these are the “healthy” fats and should be taken. Again, excessive intake is never good, no matter what foods you take. Nuts also have Vitamin E, zinc and are a good source of fibre.
#5 – Fish Fat is essential to your well being
Many people are not aware that the much touted “omega-3” is nothing more than the fatty acids found in fish. This is one of the very few food that have many benefits.
#6 – Low Fat diets are not essential for you to lose weight
It is quite ironic. But low fat diets are usually over loaded with sugars and other refined carbohydrates. They may actually lead to higher calorie in-take and defeat the purpose of dieting in the first place. Fat is filling and help to control your food intake.
#7 – Trans-fat is not inert
Of all the fats, trans fat is likely the most horrendous of them all. It is actually normal fats deformed and twisted by a process known as hydrogenation. If you do not have enough healthy fat intake, your body will resort to using the trans fat that it finds. That could lead to some really bad problems like cancer and heart disease.
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