Decoding the Battle: Unhealthy Fats vs Healthy Fats Explained
Fats, carbohydrates, and proteins are the three important macronutrients in our daily diet because they play a vital role in bodily functions, nutrient absorption, and energy production. Fats are of different types, while some are healthy for the body and some are unhealthy. Good knowledge of healthy and unhealthy fats is essential for making dietary choices that promote a healthier lifestyle.
Some fats are essential to absorb the fat-soluble vitamins A, D, E, and K from the food we consume. Fats also contain essential fatty acids, which our body is not able to produce on its own. In reality, we consume numerous types of fats every day, each with a different role and effect on our bodies and health.
The human body has the ability to manufacture certain types of fats it requires from other food sources. However, it can’t produce a few essential fatty acids that you need to take through your diet.
In humans, fats serve two essential functions: they act as energy sources and store energy reserves for the body’s future needs. When fat is burned or metabolized in the body, it releases approximately nine calories.
The role of fats
- It gives your body energy
- Protects your organs from shock
- Transport the vitamins
- Promotes cell growth and supports healthy functioning of cells
- Maintains body temperature
- Controls cholesterol and blood pressure
- Maintaining healthy skin and hair
- It helps your body absorb vital nutrients
When a chemical or biotic substance reaches a level that is unsafe in the bloodstream, your body tries to dilute it by storing the offending substances in new fat tissue. Fats are metabolized with these substances and excreted from the body in different forms like excretion, urination, hair growth, etc.
Healthy fats
Healthy fats promote good health. Including healthy fats in your regular diet improves your overall well-being and prevents illnesses.
Monounsaturated fats
Monounsaturated fats have various health benefits, like good heart health, improved sensitivity to insulin, decreased inflammation, and reduced cholesterol levels. Olive oil, avocados, and nuts like almonds, cashews, and peanuts are rich sources of these fats.
Polyunsaturated fats
These essential fatty acids have various health benefits, like reduced heart disease, improved brain health, and the ability to fight inflammation. Omega-3 and Omega-6 come under this category. Flax seeds, chia seeds, walnuts, and fish are rich sources of polyunsaturated fats.
Consuming certain saturated fats on a limited basis might benefit your health. However, consuming them excessively increases bad cholesterol levels (LDL) in your body. The below are unhealthy fats, and one should avoid consuming them as little as possible or prevent them completely.
Trans fats
Trans fats, also called trans-fatty acids (TFA) are unsaturated fatty acids made in the industries artificially or from natural sources.
Often they are derived from partially hydrogenated oils which are harmful to health. These fats raise LDL (low-density lipoprotein) cholesterol which increases the risk of heart problems and reduces HDL (High-density lipoprotein) cholesterol, the good cholesterol. Trans fat is abundant in processed food items especially in fried foods, baked goods, and other fast foods.
Overconsumption of saturated fats
Consuming more saturated fats like red meat or processed meats, and fat rich dairy products may lead to various heart problems and increases cholesterol levels.
Try not to eliminate fats completely, balance the consumption so that you can have a healthy lifestyle. Moderate consumption of fat sources along with a balanced diet (fruits, vegetables, lean proteins, and whole grains) can improve your overall well-being. Learn how to read labels on food packets so that you can avoid unhealthy fats and trans fats.
Choose oats, fish, nuts and seeds, and oils taken instead of processed foods helps in managing fats consumption.
Introduce healthy fats into your regular diet
Oils
For cooking, it is recommended to use olive oil, avocado oil, or canola oil and avoid butter or lard.
Fish
Choose fatty fish (salmon or trout) over red meat, once or twice a week.
Whole foods
Foods like nuts, seeds, avocados, and olives are rich in healthy fats and it is recommended to include them in your diet.
Make your choice today, prioritize healthy fats over unhealthy fats which promotes your overall health and well-being.
Consuming unhealthy fats can also leads to obesity or overnight. To know more or looking for best weightloss solutions, consult Dr. Venugopal Pareek, one of the best bariatric surgeons in Hyderabad.
