Fat has become a word that can evoke a slew of negative emotions in many people. Some people think of fat as an oily, nausea-inducing but sinfully good component in many of the foods available in the market today. Others think of it as the part of their body that they want to hide, avoid, or lose through fad diets or excessive exercise. Fat can be used in more than one way, and it can also have more than one application.
Given these important benefits, why avoid fat? Simple: bad fat, and too much of it, accumulate in our bodies, causing it to develop unsightly cellulite and fat deposits that many tries do desperately to lose. Thus, it is inevitable that we consume fat, but the key is to recognize what types of fat are safe for consumption and how much we need. We can distinguish which foods we can eat and which ones to avoid through this.
Remember that there are two types of fat: saturated and unsaturated. Saturated fats are our enemies. They can easily be distinguishable from the unsaturated ones – the good kind of fat – by their appearance when they are left at room temperature. They become hard, almost solid. These can be found in eggs, cheese, and meat. Saturated fats are difficult to digest and are full of cholesterol.
Unsaturated fats remain in liquid form even if left at room temperature for a long time. These are divided into two groups: Monounsaturated fats, and polyunsaturated fats. The former, also called omega-9, is present in olive oil and should be consumed in moderation. Extra virgin olive oil can be used as a healthier substitute for other vegetable oils. Polyunsaturated fats, on the other hand, are sub-divided into two: Omega 3, and Omega 6. Omega 3 fatty acids are commonly found in fish. You can get a healthy serving of this helpful type of fat in herring, mackerel, pilchards, sardines, tuna, sardines, and flax seed oil. Omega 6 fatty acids are commonly found in sunflower oil, safflower oil, walnut oil, pumpkin oil, evening primrose oil, and sesame oil.
1. Fat is used by humans, other animals, and plants, as an energy reserve.
2. In women, the body-fat ratio should be 19-26%. In men, it is 12-18%. The reason behind this is that women need it more for reproduction. Fat tends to accumulate more in women because the body stores it for possible future use.
3. Body fat comes in two forms: yellow, and brown. Yellow fat can be found near the surface. It is less active, and thus, more likely to build up over time. Women tend to have more yellow fat than men. Brown fat, on the other hand, can be thought of as active. It can be found deep inside the body, with mitochondria that convert it to heat, a process called thermogenesis. Thus, brown fat is more often used as energy rather than its yellow counterpart.
4. On average, a person should consume about 30-40 grams of fat per day.
5. Many foods contain a combination of monounsaturated, polyunsaturated, and saturated fats in varying concentrations.
6. Oils should be kept in dark, air-tight containers in order to preserve the structure of essential fatty acids.
7. The body is incapable of producing essential fat on its own. Thus, this must come from your diet.
8. Fat can actually provide more energy as compared to carbohydrates and proteins. However, because it is insoluble in water, the body cannot make use of it as efficiently.
9. Fat makes foods more palatable, more varying in texture, and more delicious-smelling. Thus, it is very tempting to indulge in foods that have a considerable quantity of fat. It also makes you feel fuller longer because it decreases the rate of digestion.
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