Fats Good Or Bad?
Healthy fats – mono unsaturated and polyunsaturated
Not so healthy– trans fats and saturated
Leave a fresh home made chicken burger on the plate next to McDonalds chicken burger and see the difference, burger from McDonalds will look exactly the same after a month whereas the home made burger will certainly not. Thanks to a process called hydrogenation that extends the foods shelf life.
Eating bad fats leads to increase in bad LDL cholesterol and decrease in good HDL cholesterol, high cholesterol may eventually cause our arteries to be clogged through process called atherosclerosis (hardening of the arteries) which can lead to heart attacks & stroke.
Saturated fats can be found in meats, milk, cheese, baked goods & more. In fact most animal fats are saturated and on the other hand nuts, seeds and fish aren’t (in most cases). Saturated fats are white and solid at a room temperature. For example, the white strings in a bacon slice. There seems to be a coloration between consuming saturated fats and heart disease, however according to studies there is not enough evidence to prove it.
According to the eat well plate recommendations, our diet should contain 35 % fat, having that in mind you want to make sure you’re eating the right fats because they’re essential for our well being.
Sources of fats you have to eat
Mono unsaturated fats & Polyunsaturated fats
According to recommendations 35 % of your daily energy intake should come from good fats!
Vegetable based oils
Nuts and seeds
Any type of fish
Not so Healthy Fats
Sources of fats you have to keep below 10 % of total intake are
Trans fats & Saturated Fats
These products are usually high in calories which contributes greatly to weight gain. Most of them have no nutritional value for the body, you probably heard the term “empty calories” that refers to junk food that contains a lot of calories but aren’t very nutritious. Eating bad fats leads to higher cholesterol levels that might even result in a heart attack or stroke later on down the line.
Trans fats & Saturated fats ( solid white)
Margarine, French fries
Fried chicken fingers
Fried fish, Fried vegetables
anything fried , deep fried or battered
Pie crust, bought pries
Boxed pancakes, waffles
Boxed cake mixes and pre packaged Frostings
Cookies and cakes ,Ice cream
Pre packaged non dairy creamers
biscuits, sweet rolls and danishes
Crackers, Palm oil
Peperoni, sausages, bacon, salami
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