Fat is a type of nutrient and people need a little of it in the diet, but not too much, because fat is a source of energy and helps the body absorb vitamins, but too much can cause heart problems, according to Medline Plusthe US National Library of Medicine.
Therefore, the The Press Newspaper revealed that the five signs that indicate that you are consuming too much fat are:
1. Sleepy or tired.
2. Diarrhea.
4. Weight gain
5. Light sleep.
For this reason, the library explained that people should avoid or limit foods high in saturated fats, which are the “bad” kind and are found in meat and other animal products, such as butter or lard, cheese and in all milk except skim milk. They are solid at room temperature.
Also, Saturated fats are also found in liquid form in palm and coconut oils, which are often used in baked goods available at the supermarket.
Consequently, saturated fat should be less than 6% of total daily calories.
Other types of fats
- Unsaturated fats are “good” fats They are mainly found in vegetables, nuts, seeds and fish. At room temperature, these are liquid, not solid. There are two broad categories of good fats: monounsaturated and polyunsaturated fats. They are found in most nuts, soy products, olive oil, peanut oil, canola oil, avocados, albacore tuna, and salmon.
- Trans fats are the worst type of dietary fat, and are found naturally in small amounts in some animal products such as red meat, cheese and whole milk, and are of synthetic origin that makes liquid oils solid. They can be found in margarine and certain snack foods bought at the supermarket or restaurant, in baked goods, and in fried foods.
function of fats
The Heart Foundation revealed on its website the main functions of fats:
- Energetic: They provide 9 Kcal. per gram (38 Kj), more than double that of the other nutrients. If fat intake exceeds daily needs, they are stored directly in adipose tissue in the form of triglycerides. That is why foods rich in fat are called “fattening”.
- Structural: Cholesterol forms part of cell membranes and is a precursor to hormonal steroids, bile acids, and vitamin D.
- Transport of fat-soluble vitamins (A, D, E, K and carotenoids).
- They provide essential fatty acids for the body.
- increase palatability (make the palate more pleasing) of food.
- fat fills adipocytes and insulates the body to help keep it warm.
- They help people feel full and this makes them less likely to overeat.
How to start eating healthier?
The Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, suggested replacing foods high in saturated fat with others high in unsaturated fat.
- Choose lean meat and poultry meat without the skin. Trim visible fat from meat. Remove fat and skin from poultry meat.
- Limit your intake of processed foods, which often contain saturated fat. Instead, reach for whole fruits and vegetables when you’re hungry.