Although most of your fat intake should come from unsaturated sources, there is a place for saturated fat in one’s diet. Despite being vilified as bad for one’s health, research has emerged proving that saturated fat does play a part in lowering bad LDL cholesterol and increasing good HDL cholesterol.
The great thing about fat is that it gives one a feeling of fullness so that you do not over eat.
As you can see, fats are not all bad if you stay within the recommended amount and get your fats from sources as natural as possible. Fat should not comprise more than 25 to 30% of your diet and no more than 7% of that should come from saturated sources. There is a place for fats in a healthy diet if it is from natural sources but be careful not to over consume. Fats from unsaturated and saturated sources, although healthy, contain twice as many calories as the equivalent amount of protein and carbohydrates so remember that at the end of the day moderation is key especially if you are looking to lose weight. Tom Corson-Knowles Blog by Tom Corson-Knowles is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License.
The contents of this Site, such as text, graphics, images, and other material contained on the Site ("Content") are for informational purposes only. The much-maligned saturated fats, which Americans are trying to avoid, are not the cause of our modern diseases. Cheese has a high content of saturated hydrogenated fat molecules which are harmful to the body and if the consumption of this particular food cannot be controlled it will take the stage of a life-risking element. Desiccated coconut contains about 57.2% of saturated fat which means 28% or 16grams per ounce of saturated fat. Almost all kinds of dairy products and dairy-based dishes have high contents of saturated fats in them. Butter is also a rich source of saturated fats and a high level of consumption can lead to harmful diseases.
In fact, every cell in your body must build its cell wall out of a double layer of fat (called a lipid bi-layer). Good fats, (there is such a thing) plays an important role in healthy skin, eye, and brain development. Therefore, there is a place for fats in a healthy diet but one has to get it from the right sources.
Monounsaturated fats include avocados, olive oil and nuts while polyunsaturated fats include cold water fish like salmon, walnuts and fish oil.
With so many health benefits to be derived from unsaturated fats you should ensure that you get an adequate supply in your diet.
Therefore, if you are looking to lose weight ensure that you get a respectable amount of fat in your diet.
The recommended amount of fat you should be getting from saturated sources is approximately 7% but anything above this and you might be doing your body more harm than good.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Fats made or modified by human is health detrimental considering as bad fat.Misleading dietary goalThe US Senate Select Committee on Nutrition and Human Needs, chaired by Senator George McGovern, released its Dietary Goals for the United States. In fact, they play many important roles in the body:Cell structure contains at least 50% saturated fatty acids. The content of saturated fat in such hydrogenated oils is about 93.7% out of 100% which means 14grams of per tablespoon and 5grams per teaspoon. Though chicken and chicken-based foods from some of the best mouth-watering dishes in the world, you will have to reject the taste sense and think about your health first. Excess intake of animal fat is not healthy for the body and might be the reason behind a considerable increase in cholesterol levels.
Powdered cream, light cream, aerosol whipped cream, etc, no matter type of cream it is, all of them contain saturated fat. Both monounsaturated and polyunsaturated fats lowers bad LDL cholesterol and increases good HDL cholesterol.
It is prevalent in pre packaged foods such as biscuits, doughnuts and other sweet snacks as well as french fries. Trans fats were invented to give foods a longer shelf life but if you want to live longer then stay away from anything remotely containing such fats. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. It has said over consumption of fat; particularly, saturated related to six of the ten leading causes of death. They give the cells necessary stiffness and integrity.Bones require saturated fat for its optimal health. Other types of hydrogenated oils which contain high amounts of hydrogenated fat are hydrogenated coconut oil, soy oil, etc.
These desserts contain exactly 5.6% (out of10) of saturated fats and could be one of the prime reasons behind strokes and heart attacks.
This is a very dangerous type of fatwhich can lead to cancers, diseases and possibly hinder mental and physical development. Never disregard professional medical advice or delay in seeking it because of something you have read on this site! Indians use this type of coconut in a lot of their recipes and that is the reason why most of them are prone to high cholesterol levels. The prevalence of lifestyle diseases in Western countries can be attributed to an increased consumption of trans fats since it is a silent killer. During that period, only about 13 % of adults were obese and less than 1 % had type2 diabetes.
Fast foods like burgers mainly have this type of fats which raises the level of cholesterol. Be careful of anything with the ingredient hydrogenated oil as this is another term for trans fats.
Foods such as butter, beef, lamb, cheese, dairy products, etc contain high amounts of saturated fats. Maybe fatty acid type (as advised by the above said dietary goal; margarine instead of butter) is really mattered.
Another reason may be, generally people replace fat by the refined carbohydrates such as bread, rice, potatoes, and sugary drinks. Harvard School of Public Health researchers reported heart disease, breast and prostate cancers linked to increased intakes of Tran’s fatty acids.Intake of trans-fat and all-cause mortality in the Reasons for Geographical and Racial Differences in the Stroke (REGARDS) cohort was published in American Journal Clinical Nutrition May 2013 049064.
The study shows higher trans-fat intake is associated with an increased risk of mortality.However, you can eat a trans-fat conjugated linoleic acid, or CLA, naturally made in the bodies of ruminants (cows). The brain requires saturated fats for its optimal functioning.Nerve signaling is by certain saturated fats found in butter, lard, coconut and palm oil. Food and Drug Administration made the welcome, belated determination that partially hydrogenated oils—the primary source of trans fats—could no longer be “generally regarded as safe.” At press time, the ruling is preliminary but expected to become permanent. Dreon et al., titled “Change in Dietary Saturated Fat Intake Is Correlated with Change in Mass of Large Low-density Lipoprotein Particles in Men,” published in American Journal of Clinical Nutrition 67, no. Most people believe butter contains a lot of cholesterol and saturated fat, whereas margarine made from unsaturated vegetable oils, so margarine is healthy. Margarine is manmade, different from nature finding it difficult to digest and absorb properly by the human body. However, the reduction is only big velvety good LDL make up a pattern A cholesterol profile. Conversely, if there is increasing saturated fat intake and decreasing carbohydrate intake, a significant shift to bigger, fluffy, harmless LDL particles and makes up a pattern B cholesterol profile.A study "Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women" was published in The American Journal of Clinical Nutrition November 2004 volume 80 number 5 1175-1184.
Additionally, it increases the risk of insulin resistance, heart attack and stroke risk by initiating inflammation and induces the immune system to overact. The study shows, with relatively low total fat intake, a higher saturated fat intake is associated with less progression of atherosclerosis, whereas carbohydrate intake is associated with a greater progression.A study "Saturated fat prevents coronary artery disease?
Even a small quantity of Tran’s fat is detrimental to your health.In 1990, a Dutch study reported the Trans fatty acids have an adverse effect on serum cholesterol. An American paradox" was published in The American Journal of Clinical Nutrition November 2004 volume 80 number 5 1102-1103.
Harvard School of Public Health researchers reported heart disease, breast and prostate cancers linked to increased intakes of Tran’s fatty acids.MARY ENIG was a graduate student of biochemistry at the University of Maryland, a whistle blower drawing attention to the dangers of Tran’s fats by fighting against big businesses. This study shows, a high–saturated fat diet is associated with diminished coronary artery disease progression in women with the metabolic syndrome, a condition that is epidemic in the United States. She submitted her findings to the Journal of the Federation of American Societies for Experimental Biology (FASEB) and published in the Federation Proceedings in July 1978.
This paradox presents a challenge to differentiate the effects of dietary fat on lipoproteins and cardiovascular disease risk in men and women, in the different lipid disorders, and in the metabolic syndrome.Saturated fat prevents coronary artery disease. The finding suggested Tran’s fats might play a role in increasing cancer risks, and it required further investigation.How does trans-fat affects us badly?The synthetic trans-fat is non-bio-active (means cannot properly use by the body).
An American paradox was published in The American Journal of Clinical Nutrition, November 2004 volume 80 number 5 1102-1103.
Small intestine absorbs it and released into the blood stream as chylomicrons, just like their bioactive natural counterparts. The study shows attention to the different effects of diet on lipoprotein physiology and cardiovascular disease risk. These effects include the paradox that a high–saturated fat diet is associated with diminished coronary artery disease progression in women with the metabolic syndrome, a condition that is epidemic in the United States. The results, published in the American Journal of Clinical Nutrition, demonstrated that both populations exhibited positive vascular health.Coconut oil has a magical ingredient rarely found in nature called lauric acid. It has anti-viral, anti-bacterial and anti-protozoa properties destroy virus, gram-negative bacteria, protozoa, yeasts and fungus.
The study shows the current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.The cardio metabolic consequences of replacing saturated fats with carbohydrates or ?-6 polyunsaturated fats: Do the dietary guidelines have it wrong?
LCT is difficult to digest require special enzymes, putting strain to the entire gastro-digestive system. The study shows the increase in the prevalence of diabetes and obesity in the USA occurred with an increase in the consumption of carbohydrate not saturated fat. In contrast, MCT is easily digestible, putting minimal strain to gastro-digestive system and good energy provider.
The benefits of a low-fat diet (particularly a diet replacing saturated fats with carbohydrates or ?-6 polyunsaturated fatty acids) are severely challenged.
Dietary guidelines should assess the totality of the evidence and strongly reconsider their recommendations for replacing saturated fats with carbohydrates or ?-6 polyunsaturated fats. Both basic and clinical studies have shown that a dietary intake of n-3 series polyunsaturated fatty acid's results in a reduction in the pain associated with rheumatoid arthritis, dysmenorrhea, inflammatory bowel disease, and neuropathy.
These results indicate that polyunsaturated fatty acids play a vital role in pain regulation.Omega 6 produces the inflammatory hormone are a necessary part of the immune system and healing wound or injury.
The researchers learned; the high levels of these were not as desirable as originally thought.
A decrease in the dietary intake is recommendable to lower its intake levels of the omega-6 polyunsaturated oil.Omega 3 to Omega 6 balancesOmega 6 produces the inflammatory hormone are a necessary part of the immune system and healing wound or injury.
Moreover, it is very high in inflammatory omega-6 fats and virtually no anti-inflammatory omega-3.
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