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Good fats and bad fats
- 1. GOOD FATS AND BAD FATS THE TRUTH BEHIND
- 2. Some vital facts about fats • Your brain is about 50 to 60 percent fat .. • Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves • It is essential for blood clotting, muscle movement, and inflammation. • Fats are vital to a healthy diet as they help carry, absorb, and store the fat- soluble vitamins (A, D, E, and K) in your bloodstream. • Fats also help regulate your body temperature. • Having some body fat cushions your organs and protects them from injury. However, there are good fats and bad fats for your body . . . and your brain.
- 3. There are four types of fats: Saturated fats Monounsaturated fats Trans fats Polyunsaturated fats
- 4. Saturated fats • Coconut oil • MCT oil • Raw butter • Ghee • Grass fed Meat Saturated fats have been vilified for the last 40 years The dietary guidelines, recommend , reducing intake of animal fats and replacing them with grains, sugars and industrially processed vegetable oils. However these dietary recommendations have resulted in increase in chronic illness manifold worldwide rather than declined .
- 5. Monounsaturated fats Monounsaturated fats protect the heart and support insulin sensitivity, fat storage, weight loss, and healthy energy levels. Healthy choices include: • Avocado • Olives and olive oil • Nuts such as almonds, hazelnuts, and pecans • Seeds such as pumpkin and sesame seeds Less healthy choices: • Canola oil (unless it’s organic, canola oil is made from GMOs and is highly processed and refined)
- 6. Polyunsaturated fats Polyunsaturated fats consists of Omega 3 and Omega 6 fatty acids . Both are essential fatty acids that your body needs for brain function and cell growth. Yet, your body cannot make essential fatty acids, so you must get them from your diet
- 7. Omega 3- They are good for your heart in several ways. They help to: • Reduce triglycerides, a type of fat in your blood • Reduce the risk of developing an irregular heartbeat (arrhythmia) • Slow the buildup of plaque in your arteries • Slightly lower your blood pressure . Few examples are- Soybeans (Roasted),walnuts , flaxseeds… Salmon ,sardines ... Canola Oil. ... Chia Seeds. ... Mackerel ...etc
- 8. Omega 6 - We only need a small amount of omega 6 fatty acids in our diet .They help to • Control your blood sugar • Reduce your risk for diabetes • Lower your blood pressure • supports healthy brain and muscle functions However, on the downside, they promote inflammation in the body. Various seeds and nuts contain Omega 6 fatty acids.It is better to use whole nuts and seeds in your diet instead of extracted oils..
- 9. Dangers of using Oils extracted from seeds and nuts- There are two types of oils available in the market • Refined oils • Cold pressed or unrefined oils • The downside of refined oils is that they are extracted by applying high pressure , friction and high temperature which is enough to destroy many valuable antioxidants and other nutrients that naturally exist in the seeds and nuts • The downside of cold pressed oils is they have very short shelf life are costly and they do more bad than good if they are used once they turn rancid. If you cook with oil that has a high damaged polyunsaturate content, it will continue to degrade over time by reacting with oxygen from the air and water in the food.
- 10. Trans Fat Also known as Partially hydrogenated oil. • This is the worst type of fat . • It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. • Vegetable oil is heated in the presence of hydrogen and chemicals. This turns oils into solids. • All processed and packaged foods have trans fats . Few examples are- • Cakes , biscuits , crackers, pies and cookies and all crispies • Margarine (stick or tub) ... • Microwave popcorn. ... • Cream-filled candies. ... • Doughnuts etc
- 11. • The details may be complicated, but the simplest way to understand what a healthy diet consists of is to think back 100 years or so and consider what food was back then, and how it was prepared. • This may be particularly important when it comes to fats. • The easiest way to bypass potential hazards is to eat the whole food rather than the oil from the food, as some of the most dangerous toxins are a byproduct of processing.
- 12. Presented by Innerfitness by Sarita Goswami
- 13. Next coming up… Sodium Myth .... Why salt is essential to Health…