Does fatty food really make you fat?
Sure, there is “bad” Fettwhich can lead to health problems such as weight gain, heart diseases and high cholesterol can contribute. But there is also “good” fat that is essential for your body and yours Health can promote. An added bonus: these good fats can also help you weight better controlled – that is, when eaten in the right amounts.
Many people reduce their fat intake because they believe that eating fat will make them fat. But does fatty food really promote obesity? Registered Nutritionist Anna Taylor answers that question in a recent issue contribution der Cleveland Clinic (USA).
Foods high in unsaturated fatty acids
Dietary fat is composed of fatty acids. The different fatty acids determine the properties and the health value the fat. Unsaturated fat should be on the plate frequently, says Taylor. This type of fat typically comes in two broad categories — plant foods like vegetables, nuts, and seeds, and oily fish.
Die research shows that eating moderate amounts of foods high in unsaturated fat can help:
- the risk for heart diseases or reduce strokes,
- the good cholesterol increase while lowering bad cholesterol in the blood,
- the health of the body’s cells and brain to obtain,
- the inclusion of certain Vitamins like improving A, D, E and K,
- inflammation to fight
- and the risk of one premature death to reduce.
Unsaturated fats also keep you feeling full and satisfied for longer periods of time, which can help curb cravings for high-calorie snacking. “These fats are really concentrated sources of calories”so Taylor. “A little is enough for you not hungry will.”
Various fatty acids
There are two types of unsaturated fatty acids:
Monounsaturated fatty acids: Whole or unprocessed plant foods tend to be the best sources of monounsaturated fat. Good options are Avocados, nuts such as almonds, cashews, pecans and pistachios, and olives olive oilpeanuts and peanut butter, seeds like pumpkin seedssesame seeds and sunflower seeds.
Polyunsaturated fatty acids: You have surely already benefited from the advantages of Omega-3 fatty acids heard. These polyunsaturated fats can improve your heart health, sharpen brain activity, and improve your eyesight. The powerful nutrient also fights inflammation and supports your immune system, digestion and fertility.
The best source of omega-3 fatty acids is fat Fisch. However, some of these fish can be high in mercury, so Taylor recommends opting for wild-caught salmon, bluefin tuna, and herring.
For those who don’t like fish: also foods like flaxseed, walnuts and chia seeds are rich in omega-3 fatty acids.
Was Omega-6 fatty acids concerns: most people already get a pretty good dose of it through their regular diet. These fatty acids are found in abundance in rapeseed, soybean and sunflower oil.
Unhealthy Fats
should be avoided saturated fats. These are found in foods such as high-fat meats such as fatty beef and pork or skinned poultry. Animal foods like eggs and full-fat dairy products (cheese, ice cream, and butter) are also full of them. Eating foods high in saturated fat can:
- your risk for heart problems raise,
- Their cholesterol levels let rise
- and inflammation cause.
Also, these unhealthy fats are usually a huge excess source of calorieswhich adds extra pounds over time, Taylor explains.
Avoid trans fats
Transfette are unsaturated fatty acids that are produced when vegetable oil is industrially hardened. These fats play a role in the development of diseases such as heart attack or stroke and should therefore be avoided at all costs.
Trans fats are mainly found in Fast Food and ready meals such as fries, pizza and burgers, baked goods such as croissants and cookies, and nibbles such as chips, flips and popcorn.
Aim for moderation and balance
Finally, the nutritionist makes it clear that even “good” fats should not be consumed in excess. And “bad” fats don’t have to be eliminated from your diet entirely (aside from artificial trans fats, of course).
Fats should be about 30% of your daily calorie intake make up, most of which should be unsaturated fats, says Taylor. Saturated fat should make up no more than 5 to 6% of your total calories.
Overall, you should look at your diet moderation and strive for balance. “So often we fall into the notion that fats are just bad”so Taylor. “But we do need some fats, and there’s room in your diet for small amounts of these foods.” (ad)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.