Most people avoid “fat” at all costs. The word has a negative connotation and elicits bad feelings. It makes sense then that people would be afraid to eat fat in fear of gaining fat. However, fat is an essential element of our diet and, the right kind in the right amount, proves extremely beneficial to our diet and overall health.
Fats and lipids offer many benefits such as energy and insulation. However, in order to gain these health benefits, you need to be consuming the right kinds of fats. One should avoid saturated fats and trans fats and replace them in favor of monounsaturated fats and polyunsaturated fats instead.
Saturated fats and trans fats are a risk factor for heart disease. The reason these two types of fat are bad is because they increase LDL or “bad” cholesterol. LDL is bad because it brings cholesterol to the body’s cells. HDL is “good” cholesterol because it carries cholesterol to the liver. Saturated fats are bad because they increase LDL but they do also increase HDL. Trans fats are even worse than saturated fats because they increase LDL and decrease HDL simultaneously. Saturated fats can be found in butter, meats and milk. Trans fats are found in a lot of pre-packaged foods such as fried foods, baked goods, etc.
There are many substitutes for these “bad” fats. It is best to exchange these fats for monounsaturated fats and polyunsaturated fats. Examples of monounsaturated fats are avocados, some types of oils and some types of nuts. Examples of polyunsaturated fats are vegetable oils, nuts and seeds.
Overall, fats should make up 20-35% of our daily intake of calories. This amount is essential for proper body functioning. By choosing these “good” fats we can best help reduce our risk for cardiovascular disease and other diseases as well. Consequently, we will not get fat from eating fats if we eat the right kind of fats and eat them in the right amounts.
Works Cited
“Fats and Cholesterol: Out with the Bad, In with the Good.” Harvard School of Public Health. N.p., n.d. Web. 24 Oct. 2014. <http://www.hsph.harvard.edu/nutritionsource/fats-full-story/>.
Understanding Nutrition. 13th ed. N.p.: Cengage, n.d. Print.
I think it is so interesting how the food industry has made the word “fats” a dirty word. However, we need fats to live and have a healthy life. Everyone always says how things that are high in fat are bad for you and it seems like the “non-fat” version is the healthier version. I’m very skeptical as to how exactly some food are magically transformed into non-fat versions. Also, I wonder if the non-fat version is in fact healthy? Here is an interesting article about how nonfat products may actually be bad for you http://www.youbeauty.com/nutrition/fat-free-weight-gain
I really liked reading this post. I am currently in Nutrition 100 here at Penn State and we just learned this week that not all fats are bad fats. In fact, we need fats. More than 25 percent of our diet per day should be fats. Fats help cushion blood cells and helps transport them around the body. Fats also provide us energy to be able to do our daily functions. I think it is important to get people aware so they stop listening to these diets about eating little to no fats which could eventually really hurt their health.
I enjoyed reading this post. Some people think that fat is the worst thing for you below complex sugars and carbohydrates. But truthfully, it depends on the fat we are speaking of. Some fats are much better for you than others. Monounsaturated fats are usually oils, nuts, or seeds and they are good for replacing that saturated and trans fats. This post was eye opening and contains very important health information. Well done.
I find it disgusting how being “skinny” is put up on a pedestal in today’s society. I have heard people even say “she’s almost too skinny ya know?”. WHAT HAS OUR WORLD COME TO?! Years ago a person was either skinny or fat. Now there are these new categories that make it even more difficult to feel confident. I find it repulsive. Anyways, I find that your article is very interesting and provides many people who are not aware of the facts that they need to know to live a healthy lifestyle. Living a healthy lifestyle and feeding your body with nice things is the way to go.
This is a great article and it consists of so many helpful facts. It’s sad how weight and this “perfect” body image have consumed every minute of most people’s thoughts. It’s gotten to the point where it is unhealthy because people just stop eating in order to become skinny. It is important for people to realize that is not the correct way to lose weight, but eating PROPERLY is.