The word fat has been given a negative image. This is why one assumes that with fat comes fat. However, it is very important to disassociate body fat and the fat we eat.
Dietary fat or the fat we eat is essential for us. It is a part of multiple processes in our body including the management of inflammation, hormones, and the maintenance of cell membranes. Certain nutrients such as vitamins A, D, E, and K are only transported in the body through fat.
When it comes to weight loss, one must understand that keeping your body in a constant process of digesting sugar may lead you to gain weight. It is vital, hence, to include fats in your diet to make your body get used to digesting fats.
Knowing which fat to choose is an important part of eating dietary fats.
For this, one must understand the difference between good, healthy fats and unhealthy fats. There are two types of fat:
Saturated fats– These can be identified as fats that are solid at room temperature.
Unsaturated fats- These on the other hand are liquid at room temperature. There are two types of unsaturated fats:
- Monounsaturated
These are found in dairy and red meat. However, plant oils have a higher percentage of monounsaturated fats. (eg. Peanuts, safflower seeds, sunflowers seeds, sesame, pumpkin seeds, almonds, cashews, and avocados)
Studies show that monounsaturated fats may lower bad cholesterol and improve blood sugar levels.
- Polyunsaturated
These can be divided into omega-3 fatty acids and omega-6 fatty acids. Both these fatty acids are essential and are beneficial for health. Sources for omega 6 are plant oils and omega 3 can be found in seeds, nuts, and fish. Benefits include lower levels of triglycerides, bad cholesterol, and a lower risk of heart or blood vessel disease.
Trans fats are another type of fat most commonly found in oil that is chemically changed or hydrogenated. There is a very small amount of trans fats found naturally occurring. Most trans fats are produced as a result of chemical changes in oils and this fat has been proven to be bad for health. Hence, avoiding trans fats should be a goal for a healthy lifestyle.
We encourage the use of cold-pressed oils for a similar reason, cold pressing ensures that all nutrients are intact. Plus these are majorly in the form of unsaturated fatty acids, which are considered more healthy for you as per various studies. When we look at our diet from a broader perspective, we might find that being afraid of eating fats may have altered our understanding of a wholesome diet. One must observe and understand their diet and identify the type of fat that is most beneficial to them to ensure they are eating what is good for them.