Types of Fat: Can Fat Be Good for You?

A lot of people seem to have a distaste for fat of some sort and it is important to note that fat is important for a healthy diet. Knowing the types of fat: can fat be good for you in nutritional food and their importance in the diet can enable an individual to make the right choices of foods.

Therefore it can be concluded that fat can indeed be good for you. Now, it is time to look at fats, the categories of fats, the sources, and the effect on health. 

What is Fat in Nutrition?

Let’s first have a look at what is fat in nutrition. Fat is one of the meals that people require as part of their macronutrient in their body for it to function properly, the other being carbohydrate and protein.

Fats are energy sources which help in cell growth and to protect the organs, and helps in the absorption of other nutrients. Contrary to what many people believe, fat is actually good for you.

Types of Fats

There are several types of fats, each affecting health :

 – Saturated Fats: These fats are solid at current temperatures found in animal products and some plant oils. 

 – Unsaturated Fats: These fats stay liquid at room temperature and occur in plant oil and fish.

 – Monounsaturated Fats: Contained in olive oil, avocados or nuts. 

 – Polyunsaturated Fats: Comprise of omega-3 and omega 6 fatty acids available in fish, flax seeds, and walnuts. 

 – Trans Fats: Common in such products like refined foods and margarine and has negative effects on human health. 

Fats Classification 

Here are some fats classification.

Saturated Fats 

 – Sources: Butter, Cheese, Red meat, Coconut oil. 

 – Health Impact: May impair the lipid profile causing an increase in the Low Density Lipids cholesterol, thus contributing to the development of heart diseases.

This product should be taken in moderate proportions as it is not healthy for human consumption. 

 Unsaturated Fats 

 Monounsaturated Fats 

 – Sources: Olive oil: avocado, nuts, seeds. 

 – Health Benefits: This helps to decrease the levels of LDL cholesterol, thus reducing the incidences of heart diseases and stroke. 

 Polyunsaturated Fats 

 – Sources: Take; fish, flax seeds, chia seeds, walnuts. 

 – Health Benefits: Fats that need to be ingested since the body has an inability to synthesize them on its own. The omega-3 fatty acids lower inflammation and plays a role in maintaining heart’s health. 

 Trans Fats 

 – Sources: Crisps, Chips, Biscuits, Cakes and Lyons margarine. 

 – Health Impacts: Elevate LDL cholesterol and lower HDL cholesterol which poses the risk for heart disease hiked up drastically. It is advisable to recalculate these fats from the diets. 

What Fat is Good Fat?

We have to know what fat is good fat. The ‘useful’, or ‘protective’ fats that are now referred to as the ‘good fats include mainly the unsaturated fats.

It can be used to enhance blood cholesterol status, to ease inflammation, help regulate the heartbeat, and also to provide those essential fatty acids that are necessary in the human diet. Here are some superfoods that provide these good fats:

– Moringa: Rich in oil which has good fat and other nutrient components.

– Black Maca and Yellow Maca: Increased energy and overall health.

– African Baobab: Enriched with right fats and fats of proper fibers.

– Rosella: Rich in some nutrients with antioxidant properties hence are beneficial to body health.

– Irish Sea Moss: It also has properties that improve the gut and increase metabolism rate.

Types of Fat Food: Sources of Fat

Also important sources of fats and the types of fat food.

Saturated Fats

– Butter

– Cheese

– Red Meat

– Coconut Oil

Monounsaturated Fats

– Olive Oil

– Avocados

– Nuts

– Seeds

Polyunsaturated Fats

– Fish

– Flaxseeds

– Chia Seeds

– Walnuts

Trans Fats

– Processed Snacks

– Baked Goods

– Margarine

Adding these superfoods to your meals can give you a good mix of fats:

– Moringa: Cuts down bad cholesterol and offers key fatty acids and antioxidants.

– African Baobab: Contains needed fat in the form of Omega 3 fatty acids and fiber for digestion and body fullness.

Research-Backed Benefits of Good Fats

Research supports the benefits of consuming healthy fats: Here are some research-backed benefits of good fats for your knowledge.

– Heart Health: Dietary fats are generally categorized into good fats that have a positive effect on the heart, bad fats that have negative effects on the heart and the ones that we should avoid altogether. Research confirms that intake of omega three fatty acids sourced from fish aids in the prevention of heart disease.

– Brain Function: Saturated and unsaturated fats help in the development and work of the brain and other /organs. Among the fatty acids, there are the omega-3 acids, without which it is impossible to remain healthy, especially the brain.

– Nutrient Absorption: The body requires fats so as to assist it in the absorption process of fat soluble vitamins that include the vitamins A, D, E, and K, which are vital for different functions in the human body.

Practical Tips for Incorporating Good Fats into Your Diet

Here are some practical tips for incorporating good fats into your diet  to help you include more healthy fats in your meals:

– Use Olive Oil: Use olive oil in your cooking and also for preparing salads instead of butter and other vegetable oils.

– Add Avocados: Optionally, you can add avocados to your salads, use it in your smoothies, or top on your toast.

– Snack on Nuts and Seeds: Store nuts and seeds to ensure you have with you at all times, healthy snacks to nibble on.

– Incorporate Superfoods: There are also other exotic fruits known in English as moringa and baobab which should also be included in the recipes.

– Avoid Trans Fats: Avoid foods such as cakes, cookies, candies, crackers, chips, turtle candies, pies, and other baked foods and snacks containing Trans fats.

Conclusion

The following paper, therefore, tries to bring across a simple explanation to the reader of what fat is, the different kinds available, and where they can fit into your meal planning. What about fat: not all of it is bad, essential fats are needed in your diet and can usually be found in tasty foods.

Thus, it makes sense to add good fats and superfoods to your diet plan, allowing you to receive all the benefits of such additions with no harm to your figure. 

 Are you ready to wean yourself off the unhealthy fats and start boosting your intake of the healthy fats? Get your choice of superfood at Urban Prakriti.