Fatty acids play an important role in supporting basic functions of the body. What if you don’t get the required amount of fat?
To date, the perception of fat is still controversial.
For many decades, we have always been propagandized by health organizations and food companies that fat is the enemy and the “dark” force behind obesity and heart disease. Experts believe that fat is high in calories and if you want a leaner body, simply don’t eat high calorie foods. In the early 1990s, Americans consumed large amounts of snacks that were low in fat, high in sugar and refined carbohydrates.
After more in-depth studies have been done, the above hypothesis has been proven completely false. In fact, studies show that regular intake of healthy cross-substances is important for health.
“Finally, we are starting to realize that certain types of fats are actually beneficial for weight loss, improved cardiovascular health and hormone balance,” said nutritionist Tamar Samuels in HuffPost.
Of course, there are more stories behind fat than that. Here are some of the most important facts you need to know about fat, including why it’s important to a healthy diet.
Why do we need fat?
“Fat is a primary source of energy and we must consume essential fatty acids to support the body’s basic functions,” Samuels said.
Regular intake of healthy fats has been linked to a multitude of health benefits every day, including hormone balance and anti-inflammation.
Samuels explains that “Fat surrounds our internal organs and acts as a cell wall. It also supports the immune system, helps regulate body temperature, maintains skin, hair and nails. Hands are healthy, while helping us to absorb essential fat-soluble vitamins such as vitamins A, D, E and K. Other fats also act as the building blocks of hormones.
Healthy fat intake has also been linked with long-term benefits such as a reduced risk of cardiovascular disease. With weight loss, research shows that a low-carb diet is linked with weight loss and weight maintenance. This means you should eat some fat if you want to lose weight.
Will Cole, a medical health expert and author of the book Ketotarian, also said that fat absorption is also important in maintaining blood sugar. In other words, the fat can help ease your “hangover”.
“Although our body can use glucose for energy, it will burn it quickly making our glycemic index like a roller coaster. This causes the body to continuously down. health and find ways to overcome blood sugar control and lead to a number of other metabolic problems as well as health problems, “Cole explained.
Furthermore, fats play an important role in optimizing brain function. “60% of our brains are fat and we all start our lives with fat in the form of breast milk for energy and growth,” Cole said. “Therefore, the main motto of the ketogenic approach is to burn fat instead of sugar, it has been shown to improve brain health.”
How much fat should you consume per day?
There are a number of diets that advocate the use of high amounts of fat (such as keto), suggesting that people should only consume 20 to 35% of their calories as fat.
So if you are using a 2,000 calorie / day diet, the amount of fat you can absorb per day is 400-700 calories / day, equivalent to 44-78g of fat, the amount depends on the weight. Your weight and activity level. With saturated fat, the maximum amount of saturated fat you absorb should be only 10%. Therefore, you need to pay attention to what type of fat you are eating.
However, according to Cole’s explanation, the amount of fat in the meal is very different from person to person. “Needs are based on age, weight, height, sex, activity level and health,” he said. “In general, focusing on adding some healthy fats to each meal and continuing until you feel full with the meal is a good start.”
How are “good fats” and “bad fats” different?
In addition to paying attention to the type of fat you are eating, another important point is that not all fats are created equal. Some examples of unhealthy fats include certain types of meat (pork, beef fat), dairy and margarine, and vegetable oils such as canola and rose oil. You do not need to completely remove them from your meal. You just shouldn’t eat these fats too often.
Now for the good news, there are tons of healthy, fatty foods out there. They are usually monounsaturated and polyunsaturated fats, such as omega-3 fatty acids, omega-6 found in foods such as salmon, avocados, olive oil, eggs and nuts.
Now, you know how healthy fats are for you. So what are you waiting for without choosing a few avocados for dinner. You will need them!