The truth about fats good or bad: Yes, the fats are good, but if not consumed according to your body’s requirement, they can contribute to weight gain along with many other health problems. We cannot live healthily without the fats, but, the excess consumption of wrong fats can lead to health troubles. In order to find out that whether fats are good for us or not, it’s important to understand the difference between the good fats and bad fats.
The truth about fats good or bad
Why Do We Need Fats?
Fats are one of the macronutrients which are required by the body to function properly. They are as important as carbohydrates or proteins are.
Fats provide the necessary energy to our body and aid the cell growth. They not only keep the body warm, but also help in protecting the organs against damages. Fats provide many essential fatty acids, which are imperative from body growth’s perspective. Moreover, the fats keep our skin soft and are essential for the absorption of the fat soluble vitamins. Fats also act as a source of fuel for the body.
We need approx 30% of our daily calories from fats. But from the good fats not the bad ones (trans fats).
What Are Bad Fats?
Before finding out that which fats are the good ones, lets first understand that which are the bad ones and should be completely avoided.
The Trans Fats and saturated fats are the bad fats and they are often the trouble makers. The trans fats are the byproducts of hydrogenation process which transforms the healthy oils into solid state while preventing them from becoming rancid. In hydrogenation, the vegetable oils are heated in the presence of a heavy-metal catalyst and hydrogen, in order to add the hydrogen atoms to the carbon chain. Due to this, healthy vegetable oils get converted into unhealthy saturated fats and trans fats are the byproducts of this process
Which Are The Good Fats?
The good fats are often the unsaturated ones and most of these fats are derived from seeds, nuts, vegetables and fish. The difference between good and bad fats is the amount of hydrogen atoms. A large percentage of good fats are liquid at room temperature.
The monounsaturated fats contain lesser amount of hydrogen atoms bonded with their carbon chains. Another category of good fats is “Polyunsaturated Fats”.
The monounsaturated or polyunsaturated fats are low in bad cholesterol, that is, LDL.
Benefits of Good Fats
There are several benefits of the good fats, which is why, we need them regularly. These include:
- The Polyunsaturated fats contain omega-3 fatty acids and omega-6 fatty acids, which not just prevent but also cure the heart diseases and cardiac issues..
- The healthy fats raise the levels of good cholesterol, that is, HDL and reduce the blood pressure.
- The polyunsaturated fats stop the lethal heart rhythms from augmenting or increasing
- The healthy polyunsaturated fats are even capable of corticosteroid medication which is required by people suffering from “Rheumatoid Arthiritis”.
- Healthy fats including polyunsaturated and monounsaturated fats are required by our body controlling inflammation, maintaining muscle movement and for blood clotting.
- The Polyunsaturated fats are required for building the cell membranes as well as the covering of our nerves that protects them from damage.
Sources Of Good Fats
Some of the best sources of healthy monounsaturated fats include olive oil, avocados, nuts, canola oil and peanut oil. The high-oleic sunflower oil is also a good source of monounsaturated fats, which aid in preventing and treating the heart related health problems.
The best sources of polyunsaturated fats include salmons, sardines, mackerel, walnuts, flaxseeds and the unhydrogenated soybean oil. Corn oil is also a good source of polyunsaturated fats and especially the omega-6 fatty acids.
Though there is no recommended amount of fat needed by our body, but, one must take 20 – 30 percent of their overall calories from fats.