There are many negative things that we hear about fats every day. You must have often been told to cut down on pizzas, burgers, and junk food. Many people around us advocate a low-fat diet. But is it wise to cut out fats completely from your food? The answer is no.
While it is true that an excess of fats in your diet can cause health-related problems, all fats are not bad for you. Our body needs three important macronutrients-protein, carbohydrates, and fats. We should consume all of these in moderate proportions. Fat provides essential fatty acids to the body. Vitamins A, D, and E are fat-soluble. The body can only absorb these with the help of fats. In the right amount, fat provides energy to the body, protects our organs, and controls blood pressure.
Before you choose to cut out a kind of food from your diet, find out if it has good fats or bad fats. Your body can benefit from certain types of fats. If you focus on these, you will be able to lead a healthier life. Let us learn more about the different types of fat.
Good Fats Vs. Bad Fats
The good guys, or good fats, are unsaturated fats. These include polyunsaturated fats and monounsaturated fats, which lower the risk of disease. These fats keep cholesterol in check and are good for the heart. Foods that are rich in good fats are the following:
- Fish
- Seeds
- Nuts
- Vegetable oils like peanut, canola, olive
- Avocados
- Eggs
- Yoghurt
The villains among fats are saturated fats. Saturated fats and trans fats are not good for your health and should be avoided. These increase cholesterol and therefore are not good for the heart. Foods rich in bad fats are mostly junk food (that’s why you should eat fewer pizzas).
Here are some more examples of bad fats:
- Cheese
- Butter
- Ice cream
- Red meat
- Fried food
- Coconut oil
Good fats are also rich in nutrients. However, both kinds of fats are high in calories. Eating too much of either can eventually make you gain weight. But the body needs all macronutrients, including fats, in the right quantity to be able to function properly.
You should have more unsaturated fats like the ones mentioned above. Try to avoid trans fats, which are essentially artificial fats. These can increase cholesterol levels in the body. If you are fond of junk food, have it less frequently.
Frequently Asked Questions
- Are fats bad for you?
All fats are not bad for you. Too much fat can lead to weight gain, but you should try to consume unsaturated fats, which can benefit the body.
- Which fat is bad for health?
Unsaturated and trans fats are found in food items like cheese, butter, ice cream, red meat, fried food, coconut oil, pizzas, and burgers. These are bad for health. They increase cholesterol levels and affect the heart.
- What are some foods rich in good fats?
Food items like olive oil, dark chocolate, eggs, fish, chia seeds, and avocados are rich in ‘good fats.’
- Do you need fats in your diet?
Yes. A healthy, balanced diet includes a small amount of fat. These help the body absorb nutrients and keep cholesterol and blood pressure under control.
- Is peanut butter a healthy fat?
In moderation, peanut butter can be good for you. It contains good fats, protein, vitamins A and B6, magnesium, and manganese. Buy peanut butter that has no added vegetable oil or sugar.
