Contents:
- Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
- Function of fat in the body
- Should fatty foods be avoided?
- Saturated fat
- Trans fat
Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
Fatty foods have been considered bad. Most fatty foods can cause excessive weight gain. This can then increase the risk heart disease, diabetes, and stroke. This is why, many people now try to limit and even avoid fatty foods. But, is this good?
Function of fat in the body
Although fat has a bad reputation, fat is actually one of the nutrients that the body needs. Of course in addition to carbohydrates, proteins, vitamins and minerals. In the body, fat has many functions, namely:
- As a cushion to protect important organs from outside impact
- As a reserve of energy in the body. Fat can be used as energy when the carbohydrate reserves (main energy source) in the body are depleted.
- Help provide energy for the brain. The brain is composed of fat by 60% and this affects learning abilities, hormones, moods, and memory.
- Helps protein in carrying out its functions
- Start chemical reactions that help control growth, immune function, reproductive function, and other basic metabolic aspects
- Helps the body absorb fat-soluble vitamins, such as vitamins A, D, E, and K
- Fat in shape omega-3 fatty acids can help protect the health of the heart and blood vessels and prevent heart disease and stroke
Should fatty foods be avoided?
The role of fat in supporting normal body functions is indeed a lot. But unfortunately, the body cannot produce fat itself. So, you have to get fat from the outside, that is from food.
This means that you must avoid fat completely so that the body is healthier is wrong. However, there is something you need to pay attention to.
However, the body still needs fat. However, there is indeed a type of fat that you should avoid or limit its consumption. You need to know which type of fat you need to avoid or limit, and which types of fat you should consume.
The following are the types of fat that you should avoid:
Saturated fat
This type of fat can trigger the production of bad cholesterol in the body, so it is not good if consumed in excess. Saturated fats generally come from animal products, such as butter, cheese, milk, chicken skin, chicken, duck, meat, sausages, and other processed meat products.
Trans fat
This is the most unhealthy type of fat because it can increase bad cholesterol and reduce good cholesterol in the body simultaneously. Eating too much food containing trans fat can increase the risk of heart disease.
Unfortunately, you may have often eaten foods that contain trans fat unconsciously. This is because trans fats are generally contained in fried foods, such as fast food, processed foods, French fries, fried foods, and others, which are foods that are commonly liked by many people.
The American Heart Association recommends limiting consumption of foods containing trans fat no more than 1% calorie needs You per day.
Meanwhile, the type of fat that is good for health, which you should consume, is unsaturated fat. This type of fat can actually help reduce the body's cholesterol levels, so it can protect heart health and help control blood sugar levels. Unsaturated fats can be divided into two, namely:
- Monounsaturated fats. This fat can be obtained from avocados, olive oil, nuts, canola oil, and sunflower seed oil.
- Polyunsaturated fats, including omega-3 and omega-6 fatty acids. Omega-3 fatty acids can be found in fatty fish (such as salmon and tuna), flaxseeds, and walnuts. Meanwhile, omega-6 fatty acids can be found in vegetable oils, nuts, and seeds.
Although unsaturated fats have a good effect on the body, their consumption must also be limited. That is no more than 35% of calorie needs per day. This is because excess fat that enters the body can accumulate and cause unexpected weight gain.
