Source of fats for healthy diet || Good fats vs Bad fats
Every food we take on the daily basis contain some kinds of fats. These fats either make us or break us. Some fats are real and natural which come from animal or plant sources. The other fats are processed fats. The naturally occurred fats are Good fats and the processed fats are Bad fats.
Now some of the naturally occurred fats are also being mechanically processed like Butter has been obtained by churning and ground beef, chicken has been ground in a machine. But still, these fats do not break us like the chemically processed foods does.
You might be wondering what’s the difference between Mechanical processing and Chemical processing?
If the foods are been processed with no added chemicals, they’re the real natural foods. Whilst the processed foods are chemically processed from refined ingredients and artificial substances.
These processed foods well known as Trans fats are harmful because as they are chemically processed and contain artificial ingredients, high in sugar content and refined carbohydrates. So, these fats have very low nutrients and fiber. Consuming more of such fats leads to the risk of heart diseases, diabetes.
Sources of fats for healthy diet
Saturated Fats –
These fats solidify at room temperature. The 90% of the saturated fats come from animals sources like dairy products, white meat, and red meat. Some of the well-saturated fats are,
- Full-fat milk
- Butter
- Cheese
- Cream
- Fish
- Lean meat
- Chicken
- Egg yolks
- Coconut oil
- Palm oil
Saturated fats are actually the good fats but if we consume much of these fats it consequently leads to certain problems like heart attack. For instance, if you have cravings for cheese and you’ve included it in your everyday diet then gradually fat starts accumulating underneath the heart and other parts of the body. So, consuming more of these fats become a source for dreadful diseases. Instead, replace the saturated fats like full-fat milk, butter, meat with unsaturated foods which yields good health benefits like lowering cholesterol and risk of heart diseases.
Unsaturated fats/Good Fats –
Add more of these fats to your diet because they play a pivotal role in alleviating the heart diseases. These fats are the perfect examples of good fats. Snack on the unsaturated fats foods like,
- Nuts – Almonds, walnuts, hazelnuts, macadamia nuts
- Avacado
- Nuts spread like peanut butter, almond and chocolate protein spreads.
- Salmon
- Vegetable oils (sunflower, olive oil, corn oil)
- Flax seeds
- Seeds of sunflower, pumpkin, sesame
- Omega 3 and 6 fatty acids found in fish, flax seeds, fish oil, poppy seeds and so on.
These fats increase the metabolism and decrease the excess fats. Also, unsaturated foods are high in protein, nutrients, and fibre. What does a healthy and hygiene body need more than these characteristics?
So, probably include these unsaturated foods thrice a day in your diet.
Trans fats/Bad Fats –
These fats are two kinds natural occurring and artificial fats. The natural occurring trans fats are found in milk and meat products. Artificial products are the processed foods. Natural trans fats, however, have no rival for the body. Processed Trans fats will raise the bad LDL(Low-density lipoprotein) cholesterol levels and lower the good HDL(High-density lipoprotein) cholesterol levels. These foods fall under this category,
- Cakes
- Pastries
- Doughnuts
- Pizza
- Chips
- Muffins
- Cookies and much more
These fats have a great impact on belly fat and also increase the heart diseases and diabetes.
Thumbnail Image courtesy of Pixabay and Wikimedia Commons
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