Good Fats Vs Bad Fats : Healthy High-Fat Foods And How To Choose

Good Fats Vs Bad Fats : Healthy High-Fat Foods And How To Choose
Pompi Borah
May 14, 2019
Updated On May 16, 2019 12:02

 

You might be blaming fat for your obesity.  But in reality fat is only a small part of the problem. Your Obesity is more complicated than blaming fat again and again.  It has become common knowledge to us that fat is bad. The reality is that there is no such bad or good fat, but if we take in large amounts, then we can say that some types of fat are bad for your health.

Have a sneak peek on the truth about fats

Have a sneak peek on the truth about fats

Our body require fats.The fats in your body can functions in three ways. Fat works as a backup source of energy and to fuel your workout when carbohydrates are not available in your body. Fat is an essential and important part of your diet. It will provide us with energy and absorbs certain nutrients and it will always maintain your body temperature throughout the day.

How we can categorize Good Fats Vs Bad Fat

Have a sneak peek on the truth about fats

We can see that there are four types of fats. 

Saturated fats

saturated fats

Saturated Fat contains saturated fatty acids, which remain solid normal room temperature, and comes especially from meat from animals. Few saturated foods are margarine, grease, meat fat, strong shortening, palm oil, and coconut oil. Soaked fat will in general raise the dimension of cholesterol in the blood.

Trans fats

Trans Fats

An undesirable substance that is made through the compound procedure of hydrogenation of various oils. The process of Hydrogenation oils always builds the timeframe of realistic usability and the flavor steadiness of oils and food that contain them.

Monounsaturated fats

Monounsaturated fats

Monounsaturated fats are unsaturated fats that have one two fold security in the unsaturated fat chain with the majority of the rest of particles being single-fortified. On the other hand, polyunsaturated unsaturated fats have more than one twofold security.

Polyunsaturated fats

Polyunsaturated fats are the fats in which the constituent hydrocarbon chain has at least two carbon to carbon twofold securities. Polyunsaturated fat can be found generally in nuts, seeds, fish, seed oils, and clams.
Within each group are several more types of fats. Different types of fats can be categorized into many types they are healthy and unhealthy fats or so called good or bad fats.

How we can consider Good Fats or bad Fats in our Daily Life

Polyunsaturated fats

Good fats are considered as more heart-healthy in which you should include in your daily planned diet in moderation. Foods that primarily contain these healthier fats tend to be liquid when they are at room temperature, such as vegetable oil.
Good  fats can really bring down the cholesterol levels, help mind capacity and bolster satiety, topping off on undesirable fats can add to endless ailment and weight gain. 

A decent guideline for you is to avoid highly processed fats that are siphoned loaded with added unhealthy ingredients. Refined vegetable oils, handled meats and nibble sustenances like chips, wafers and heated products are commonly high in ailment causing, supply route stopping up trans fats that ought to be maintained a strategic distance from no matter what. 

The key for finding healthy fats to eat is to search for fixings that are natural and normally high in fats. Avocados, full-fat dairy, olive oil and greasy fish are only a couple of sustenances with solid fats that can help advantage your wellbeing.

On the other hand,Bad fats have been identified as potentially harmful to your heart health. Most of the foods that contain the types of food fats which are solid at room temperature. Such as butter, Margarine, shortening, beef or pork fat etc. You should avoid all packaged fancy food items from which we get bad fats.
We have many so called unhealthy oils which is defined as bad fat in market like canola oil, soya bean oils present in the market which is one of the worst fats which we use daily as frying vegetables or other eatables.

List of Good Fats which is good for your Health and Fitness

  • Avocados
  • Eggs
  • Red Meat
  • Fish
  • Greek Yogurt
  • Olive Oil
  • Dark Chocolate
  • Coconut

sources of good fats vs bad fats

Sources of Bad Fats which has to be avoided from your daily intake

  • Chips
  • French Fries
  • Sunflower Oil
  • Donuts
  • Hot Dogs
  • Mayonnaise

  Tips to take the Good Foods

Here are some tips which will help you reduce the total amount of fat in your daily diet plan and make confirm that the fat you are consuming are the healthy ones:

  1. Always choose a diet plan which is rich in whole grains, fruits, and vegetables.
  2. Try to take vegetarian meals daily, with plenty of beans and green vegetables.
  3. Choose dairy products that are skim or low-fat or double toned.
  4. Reduce the fat salad dressings.
  5. Replace your sauces which have high fat content with pure vinegars, mustards, and lemon juice.
  6. Always try to use unsaturated liquid oils, such as canola or olive, replace your butter or hydrogenated margarine.
  7. Avoid high-fat foods, such as processed foods, fried foods, sweets, and desserts.

top sources of good fats

While you go for shopping always try to be a label reader. This is the best way to keep yourself conscious on top of the fats. On the nutrition facts panel or go for nutritional specifications, you will find all types of information with nutritional value which will make you to healthful choices. 

Good fats are giving all the required fat which a body needs on a daily basis. Whereas the bad fats are giving much more fat than the body needs.
Mostly our everyday diet plan contains a vast combination of fats which are classified according to good and bad fat. Instead of obsessively counting fat grams everyday and every time, Always aim for a planned diet rich foods in a variety of veggies, fruit, nuts, and beans, by including two or more weekly servings of fatty fish which will balance your good fat in your body and some moderate amounts of dairy products and small amounts of red meat, and only occasional or least amount of fried or processed packed meals.
So, let’s stick to the basics of reducing or cutting the worst offenders from your diet and obviously you will reap most of the health benefits.

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