Good vs Bad Fats
Good vs Bad Fats.. We often hear about good and bad fats. But how can you actually tell the difference between the two and especially what foods do you find them in?
Fats or lipids are essential for the proper functioning of the body, just like proteins and carbohydrates. They operate in many different processes, including:
• Cell formation and more specifically their membranes,
• Transport of some vitamins, such as vitamin A, vitamin E, vitamin D, vitamin K,
• Blood clotting,
• The production of certain hormones,
• The development of the nervous system,
• The digestion process..
So there is no use in eliminating all fats from your diet to be able to lose weight for example. You just need to know how to make the right choice of fats, by being able to differentiate between good and bad fats.
The difference between good and bad fats is the chemical formula of their smaller components: Fatty acids. Thus, the bad fats are more resistant to degradation and are usually solid at room temperature. As for the good fats, they degrade more easily, and they are in liquid form at room temperature.
The bad fats are generally made of saturated fatty acids. Consumed in excess, they have the effect of increasing the synthesis of cholesterol and the risk of cardiovascular diseases. Bad fats are mainly in animal products such as meat, sausages, dairy products (cheese, butter… ), but also in chocolates, cakes…
Pay attention to also the so-called “trans” fatty acids that result from the transformation of certain fatty acids (good fats) in the manufacturing of products in agri- food industry. They are found in many prepared foods, industrial pastries etc.. These trans fats are harmful to health because they increase cholesterol and therefore the risk of cardiovascular diseases. They are also believed to promote the development of certain cancers.
Unlike bad fats, good fats do not raise cholesterol levels . They even have a protective effect on the cardiovascular system by thinning the blood, improving the resistance of the arteries and even lowering the bad cholesterol (and increasing the good cholesterol).
Among the good fats are the monounsaturated fatty acids and polyunsaturated fatty acids. Polyunsaturated fats are found in particular the so-called “essential” fatty acids (because they can not be produced by the body), divided into omega 3, omega 6 and omega 9.
Foods that are rich in good fats are fatty fish, some vegetable oils (canola, walnuts, olive … ), nuts , green vegetables … Since there are many types of good fats , it is important to vary its maximum fat sources, by having a varied and balanced diet. You can for example switch between oils to reap the special benefits from each: Canola oil for omega 3 , olive oil for omega 9, walnut oil for omega 6…
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