Be conscious about the type of fats you consume

23 Apr 2020

Sticking to a meal plan will help you focus on eating the right type of fat and the right amount of it. However, when eating out, you need more information - it will come very useful!

Sticking to a meal plan will help you focus on eating the right type of fat and the right amount of it. However, when eating out, you need more information - it will come very useful!

Do you even need fat?

Yes, you absolutely do! Your body needs fat to function. It’s a major source of energy, helps absorb essential vitamins and minerals and builds cell membranes. It’s also vital for muscles, normal blood clotting and inflammation. However, not all fats are created equal.

The only kind of fat you don’t need

Trans fats are the fats you don’t want in your body, because they have no nutritional value and can even increase the risk of many diseases.

They can be found in many processed foods, which you should try to avoid, but they occur naturally as well. Natural trans facts can be found in meat, milk and cheese. If eaten in moderation (up to 5% of daily calories) and combined with unsaturated fats, you should be fine.

To stay healthy, avoid fried and pre-packed and frozen foods, and don’t overdo it on the pork, margarine and creamers.

Eat the good fat in moderation

Saturated fats usually come mostly from animals, but also coconut and palm and they are necessary for our health. However, eating them in excess (more than 10% of calories per day) is linked to heart disease.

Because they are more stable at higher temperatures, use them for frying and cooking, put them on bread or eat them plain in the form of nuts (like cashews). Just don’t overdo it.

The angels among fats

The most appreciated version of fats are unsaturated fats, and they are famous for being the most heart-heathy version among different fats. You can find them in avocados, olives, majority of seeds and some nuts.

Even though they are very healthy, keep these three tips in mind:

  • Keep them raw - unsaturated fats are not meant for cooking because when exposed to high temperatures most of them can turn into trans fats.

  • A little goes a long way - don't overdo them. One gram of any fat contains 9 kcal, which is more than double the number of calories in carbohydrates or protein.

  • Store properly - keep them in a dry, cool place if you want to preserve their nutritional value.