THE TYPES OF FAT AND THEIR EFFECTS High consumption of fat or the combination of fat and carbohydrates causes obesity, heart disease and other health problems. However, the different types of fat have very different effects on health. Here’s an overview of the different fat categories and their effects: Monounsaturated fat – This type of fat prevents cardiovascular disease in moderate amounts. Omega-6 polyunsaturated fat – This type of fat prevents heart disease if you don’t consume too much of it. However, it causes inflammatory reactions. These types of reactions are benign if moderate and are provoked to combat disease. But a consistently high inflammatory response is dangerous and can cause rheumatism, heart problems and cancer. A very high consumption of this type of fat is therefore dangerous. Omega-3 polyunsaturated fat – This type of fat prevents heart disease and reduces inflammatory responses in moderate amounts. As a result, it also reduces the risk of cancer, intestinal inflammation and rheumatism. Omega-9 polyunsaturated fat – This type of fat also prevents heart disease and reduces inflammatory responses in moderate amounts. That is why it reduces the risk of cancer, intestinal inflammation and rheumatism. Saturated fat – This type of fat is unlikely to be dangerous in small amounts. In higher amounts, saturated fat raises cholesterol levels, causes blockage of blood vessels, causes coronary heart disease and increases the risk of infarction in the heart and other organs. Cholesterol – Cholesterol is a fatty compound found in food but also synthesized by the body from saturated fat. A high intake of saturated fat or cholesterol itself therefore increases the cholesterol level in the body. Cholesterol is a necessary substance, but in higher quantities it causes blockage of blood vessels, causes coronary heart disease and increases the risk of infarction in the heart and other organs. Trans Fat – This type of grease is produced by chemical processing to obtain specific mechanical properties. Margarine often contains this type of fat. This type of fat is dangerous and is a likely cause of heart disease and cancer. However, there is one exception: a certain amount of fat containing the trans-acid conjugated linoleic acid appears to be beneficial for skin health and may help reduce weight. Conjugated linoleic acid is found in milk and butter. COMMON PROBLEMS OF THE AVERAGE DIET The average American and European diet generally contains too much fat and carbohydrates combined. The fat consumed is generally a mixture of trans fat, saturated fat and omega-6 polyunsaturated fat. This poor fat consumption causes obesity and is likely a major contributor to the incidence of heart disease, cancer, inflammatory bowel disease, rheumatism and other inflammatory conditions.
RECOMMENDED AMOUNT OF FAT IN THE DIET: A general recommendation is to have 25-30% of the required energy covered by fat and the rest by carbohydrates. However, experts disagree. Some recommend a low-carb diet with more fat, while others recommend a high-carb, low-fat diet. In either case, your combined fat and carbohydrate intake should not be much higher than your daily energy expenditure if you are at a normal or desired weight. If you want to lose weight, this joint amount must be lower. If you want to gain weight, it should be higher. THE RIGHT MIX OF FATS The right mix of different fats is just as important as the amount of fat in the diet to maintain good health. However, you should not take the percentage ratios given here too literally, as there is little agreement on the exact ratios to recommend. In addition, if you have an active lifestyle that requires a lot of energy, the best way to achieve this is to increase the amount of carbohydrates and monounsaturated fats. Monounsaturated fat – Ideally, as much as 35% of fat consumption should come from this type of fat. This fat can be found in olive oil, rapeseed oil and walnut oil. Omega-6 polyunsaturated fat – 30% of fat consumption should come from this fat type. You can find it in soybean oil and corn oil. Omega-3 polyunsaturated fat and omega-9 polyunsaturated fat – 20% of fat consumption should be of this type. You can find it in fish oil and fatty fish. If you suffer from inflammatory conditions such as rheumatism and intestinal inflammation, you may benefit from increasing the amount of this type of fat and decreasing the amount of other fats. Saturated fat –
No more than 15% of fat consumption should consist of saturated fat. Saturated fat is found in mammalian fat, coconut fat and milk. Cholesterol – Cholesterol levels in the body depend on the combined amount of cholesterol itself and saturated fat consumed. To maintain cholesterol levels, avoid consuming too much saturated fat or eating too many foods that contain cholesterol, such as eggs and eggs. Trans fat – This type of fat should ideally not be part of the diet at all. Margarine, cookies, snacks and often bread contain this type of fat. It is therefore important to reduce the consumption of margarine, cookies and snacks and check the composition of the bread you consume. Conjugated Linoleic Acid – This may be the only trans fatty acid that is beneficial in any amount. It is found in natural milk fat and you can purchase nutritional supplements of this substance. A small amount of this substance can keep your skin healthy and help you lose weight.
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Published by May Healthy Lifestyle
