Understanding Fat

Saturated fat

Saturated fat is kind of fat that is difficult to burn, but easily lodged in our body. Several types of saturated fat is animal fat, such as the layer of skin and organ (heart, liver, etc.), butter, margarine, ghee), milk, and cream. Types of foods that contain saturated fats in its manufacturing process include: biscuits, wafers, donuts, French fries, all kinds of fried foods, cakes, snacks, peanut butter, creamer, and ice cream. Generally, this type of fat can be recognized because it is easy to settle and become solid at room temperature (27 degrees Celsius)

Saturated fats also contains high cholesterol. This means that consuming the fat will let it sty in our blood vessels. Several effect of this would be: blood flow is not smooth , blood pressure will increase, and impaired cardiac function. If its possible, ensure you read the nutrition facts on the food labels you are going to buy. Note the content of total fat and saturated fat before buying. Avoid or limit consumption of foods with saturated fat content of more than 4 grams per serving size.

Trans fats

Trans fats are saturated fats with high toxicity. This kind of fat is absolutely not recommended . Trans fats are widely used for cooking mass food , because its cheap price, delivering crisp taste, and its preservation effect. According to nutrition experts around the world, trans fat is not allowed for human consumption, because in addition to its highly saturated fat, it also contains toxic carcinogens that will trigger cancer. Trans fat is usually written as Hydrogenated (or Partially Hydrogenated) Vegetable Oil.

Unsaturated Fats

Unsaturated fats are healthy fats that contain essential fatty acids Omega-3 and Omega-6 which is good for health and useful to reduce fat pile. Unsaturated fats are divided into two types, namely mono unsaturated and poly unsaturated fats. Both types of fat are considered healthy and help you to erode the cholesterol inyour body, especially the blood vessels. It also lowers the risk of stroke, and maintains satiety longer. Sources of mono unsaturated fats include: olive, hazel nuts, almonds, cashews, avocado, and sesame. Sources of poly unsaturated fats include: soy, salmon, mackerel, peanuts, sunflower seeds, and corn seed. Fish is rich in omega-3 while nuts contain omega-3 and omega-6. Omega-3 also help improve heart health by reducing levels of inflammation of C-reative protein in the heart.

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