The experts blame high fat diets for the obesity epidemic spreading in America. However, fats are not to blame for our excess pounds. Americans are overweight because of their high calorie diets and their sedentary lifestyle.
High fat diets may be the cause of the high incidence of cardiovascular disease, heart attacks, and strokes in the United States. However, it is not the amount of fat that is causing the problem. It is the type of fat Americans eat that is the problem.
Fats are a necessary part of your balanced nutrition plan. Before you embrace them or demonize them, you should learn what they are, why you need them, and which ones you should be eating.
What Are Fats
Fats are composed of fatty acids bonded to a glycerol molecule. Fatty acids are compounds of hydrogen, carbon, and oxygen. The glycerol molecule is also a compound of hydrogen, carbon, and oxygen.
All fats are composed of the same glycerol molecule. What makes each fat different is the different fatty acids bonded to the glycerol molecule.
There are four major types of fatty acids in foods. They are:
* Polyunsaturated fatty acids,
* Monounsaturated fatty acids,
* Saturated fatty acids, and
* Artificial trans fats.
Why You Need Fats
Body. While proteins are the building blocks of the body, fats are also needed. Fats play an important role in many body processes, including the creation of cell membranes and certain hormones. Fats are also needed for normal growth, development, and brain function.
Vitamins. Vitamins K, A, D, and E are fat soluble vitamins that need fats to be processed by the body.
Digestion.Fats slow down the digestion process and decrease the glycemic index and load of a meal. A well balanced meal with fats will not cause an insulin spike. This will keep you from getting hungry and help you lose weight.
Cardiovascular Health.Polyunsaturated fatty acids and monounsaturated fatty acids improve your cardiovascular health by helping your body to lower LDL cholesterol and raise HDL cholesterol.
The Fats You Should Eat
Polyunsaturated Fats. These fats can be found in flaxseed, flaxseed oils, and fatty fish, such as sardines, mackerel, salmon and tuna.
Monounsaturated Fats. These fats can be found in avocados, olives, nuts, and oils, such as olive oil, canola oil, and peanut oil.
The Fats You Should Limit
Saturated Fats. These fats can be found in animals that walk. Eat lean cuts of meat and trim off any visible fat. Eat low-fat or fat-free milk and milk products.
Artificial Trans Fats. These fats can be found in baked goods, fried foods, fast foods, and margarines. Eat margarines or spreads with low amounts of saturated fats and no trans fats. Cook your foods in peanut oil and do not bake foods with vegetable shortening.
You need fats to maintain your health. You are not overweight because you ate fat. You are overweight because you ate too many fats that you should not have been eating. Watch your calories and make polyunsaturated fatty acids and monounsaturated fatty acids a part of your nutrition plan.
