Get to Know the Effects of Different Fats on the Body and How to Have a Balanced Diet?
Fat is usually considered bad for the health. But nowadays, it is proven that not all fats are harmful to health. Although trans fats and saturated fats are the causes of obesity, heart disease, clogged arteries and many other health problems, healthy fats like polyunsaturated fats play an important role in the well functioning of the body. It also helps to balance your mood, increase your energy, and help you control your weight.
How to Differentiate between Good and Bad Fats?
Fat is an important nutrient, just like protein, carbohydrates, minerals and vitamins. According to the advice of doctors and nutrition experts, a healthy meal doesn’t have to be fat-free but should adhere to the principle of choosing to eat according to the following criteria:
Trans fats are also known as ‘bad fats’ and even if they are consumed in small amounts, they can increase your risk of various diseases as it is the type of fat that increases the level of bad cholesterol (LDL) and also reduces the level of good cholesterol (HDL), causing the risk of cardiovascular disease and stroke including obesity and subsequent diabetes. We should limit our daily intake of trans fats to no more than 1% of total calories.
Most trans fats are produced in the food industry as from the introduction of vegetable fat or unsaturated fat that is in liquid state through a chemical reaction by adding some hydrogen until it coagulates into a solid mass so that it can be stored for a long time and does not smell rancid.
High Trans Fat Content Food
With the rise in awareness of the dangers of trans fats, many countries around the world have passed laws prohibiting the production, import and sale of partially hydrogenated oil including Thailand, this law has been enforced since January 9, 2019.
However, some products may advertise that they are trans fat free. According to the law, if there is less than 0.5 grams of trans fat, it can be listed as 0 grams.
Saturated fat is not as dangerous as trans fats but it may have negative effects on health so it should be consumed in moderation. The recommended consumption amount is approximately no more than 7% of calories received per day where this type of fat can occur naturally in food.
High Saturated Fat Content Food
Unsaturated Fat or Good Fat
Unsaturated fat is heart-healthy fat. Research has shown that good fats help reduce blood cholesterol levels and reduce the risk of heart disease, cerebrovascular disease, heart attack, blood pressure and also helps reduce inflammation in the body that is one of the causes of many illnesses and chronic diseases including various cancers.
High Unsaturated Fat Content Food
Unsaturated fats can be divided into two types: monounsaturated fats and polyunsaturated fats.
Does Each Type of Fat Contain the Same Calories?
Every gram of fat provides 9 calories, which is twice that of 1 gram of protein, which has only 4 calories. Eating too much fat can lead to weight gain. The recommended amount of fat per day is no more than 25-30% of total calories.
Fat is the building block of many cells in the body and is an essential part of a healthy diet. In addition, fat is beneficial for those who are losing weight as it helps to feel full and hungry more slowly, however, good fats such as nuts, fish and unsaturated fats such as oils should be consumed at the right amount. The portion of consumption can be arranged as per the following instructions.