“Fat” isn’t even a four-letter word! Choose the right fats to enhance flavor and improve your overall health.
They are an important element of a healthy diet, alongside carbohydrates, proteins, and fats. They contain more than twice as many calories per gram than protein and carbs, implying that even a little quantity of fat may add up to a lot of calories. They do, however, improve the flavor of food, and you should eat healthy fats in your diet to maintain excellent health, a healthy weight, and regular physiological functioning.
Some healthy oils, such as canola and olive oils, are high in monounsaturated fatty acids, which have been shown to lower cholesterol, lower blood pressure, and lower the incidence of Type 2 diabetes. They’re also abundant in antioxidant vitamin E. It aids in the maintenance of your skin’s attractiveness as well as the protection of your vision.
Omega-3 fatty acids are found in canola oil, flaxseed oil, and walnut oil. It is a kind of fat that has been shown to relieve arthritic pain, lower triglycerides, and raise cholesterol levels. Omega-3 fatty acids also assist to reduce the frequency and severity of migraine headaches, protect the skin from sun damage, and decrease memory loss.
Saturated fats may be found in a range of condiments and spreads, including butter cream cheese, lard shortening, cheese or cream-based salad dressings, as well as in the skin of birds and certain kinds of meat. Although saturated fats were formerly thought to promote heart disease and inflammation, which may exacerbate other ailments, current research has cast doubt on this theory. Even while the judgment is still out on whether saturated fats are as dangerous as they were previously considered to be, it’s important to avoid going “butter crazy” and continue to monitor your consumption until further study is done.
The most dangerous kind of fat is trans fat. While naturally occurring trans fats may be found in dairy and animal products, the great majority of trans fats present in the US food chain are manufactured by humans. The addition of hydrogen to vegetable oils produces trans fats, which are produced by humans. They are used to extend the shelf life of baked products and deep-frying oil. Trans fats have the ability to boost good (LDL) cholesterol while lowering cholesterol levels. They also reduce your good (HDL) cholesterol, putting you at a greater risk of developing heart disease than saturated fats. They also raise your risk of developing type 2 diabetes and may induce inflammation, which can worsen arthritis pain. Trans fats, which should be avoided, are often found in stick margarine. Some varieties of soft tub margarine, on the other hand, are trans-fat free. Whether you want to know if a spread is healthy, look for a label that claims there are no trans fats and that the ingredient panel doesn’t mention hydrogenated oil in any manner.
Sterol and stanol spreads are two more types of spreads. Sterols and stanols are two natural compounds present in minute amounts in the cells of certain plants. They have a structure that is comparable to cholesterol. These compounds compete with cholesterol for access to receptors in the gastrointestinal system. They do this by preventing the absorption of dietary cholesterol, resulting in decreased blood cholesterol levels. Because therapeutic dosages of stanols and sterols cannot be obtained from foods alone, firms have added concentrated levels of these compounds to a variety of heart-healthy spreads that taste and cook like margarine. These spreads should only be eaten by persons who have cholesterol problems, and they should stick to the suggested quantity of 2 to 3 tablespoons per day. To minimize calories, I suggest trying the lighter versions of these spreads.
Olive oil, canola oil, walnut oil, soft tub margarine (trans fat-free), and sterol/stanol spreads are the most effective oils and fats.