Facts about eating fat: How to eat it to get the most benefits?

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Trans fats are classified as unhealthy fats. In the food industry, hydrogenation is used to convert polyunsaturated vegetable oils into solid or semi-liquid forms, such as margarine and shortening.

Facts about eating fat: How to eat it to get the most benefits

Many people have a negative attitude towards fat , thinking it is bad and unhealthy. Some people try not to eat fat at all or try low-fat products. It is important to realize that there are many different types of fat with different properties. There are both good fats and bad fats. Think about it. If all fats are harmful, then why is the brain made up mostly of fat? Why are cell membranes made up mostly of fat? And why are the walls of organelles, which are small structures that perform specific functions within cells. Made up mostly of fat? And because some fats are essential nutrients that are essential for health, they should be eaten for their health benefits. This article will take a closer look at the different types of fats. And provide some advice on how to eat them to get the most benefit from them.

Let’s get to know fat first.

Fats, like proteins, are essential nutrients for the body. They not only serve as a form of energy storage, but also aid in the absorption of fat-soluble vitamins. Including ADE and K. In addition, lipids, in the form of phospholipids, are the main structural components of cell membranes, the walls of all organelles within cells, and the sheaths around nerve fibers. They are precursors for the production of sex hormones. And cortisol, and for the synthesis of prostaglandins and leukotrienes, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ which are involved in inflammation and immune responses. 

Fats in food include both good and bad fats. They can be challenging to distinguish between and avoid. Healthy fats, also known as good fats, include unrefined monounsaturated and polyunsaturated fats. On the other hand, bad fats include trans fats and vegetable oils that have undergone extraction and industrial refining processes. Saturated fats fall somewhere in between these two categories.

All fats have a similar chemical structure: a chain of carbon atoms bonded to hydrogen atoms. What makes different fats different is the length of the carbon chain. The location and number of double chemical bonds, and the number of hydrogen atoms attached to each carbon atom. It is these structural differences that give different properties to different fats.

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Bad fats called trans fats

Trans fat is classified as unhealthy fat. In the food industry, hydrogenation is used to change the state of polyunsaturated vegetable oils into solid or semi-liquid forms, such as margarine and shortening. This method allows the oil to be stored for a long time without becoming rancid. It is considered fat that is harmful to the body and there is no minimum amount or proportion that can be safely consumed. It is also a fat that is officially banned from use in food in the United States.

Eating foods rich in trans fats increases the amount of bad cholesterol in the blood, called Low-density Lipoprotein or LDL. On the other hand, it also decreases the amount of good cholesterol, High-density Lipoprotein or HDL, in the blood. Trans fats cause chronic inflammation in the body, which is linked to heart disease , stroke , diabetes and other chronic diseases. 

In addition, trans fats contribute to insulin resistance, increasing the risk of developing type 2 diabetes. And even in small amounts, every 2 percent of calories consumed from trans fats per day increases the risk of heart disease by 23 percent.

Saturated fat, the fat in the middle

Saturated fat is a common type of fat that is liquid at room temperature and is found in foods such as:

  • Red meat 
  • Milk or dairy products 
  • cheese 
  • Coconut oil 

The term ‘saturated’ means that the number of hydrogen atoms attached to the carbon atoms is full, or there are no more places to add, making them chemically stable and having a long shelf life. Coconut oil belongs to a group of saturated fats that have a special property: they are molecules with short carbon chains, called medium-chain triglycerides. These fats are absorbed directly into the bloodstream and transported to the liver to be used for energy or immediately converted to ketones.

When asked whether saturated fat is good for the body, it is important to understand that foods rich in saturated fat can increase both LDL and HDL cholesterol levels in the blood. Experts recommend limiting saturated fat consumption to less than 10 percent of daily calorie intake. However, there is no clear evidence linking saturated fat to an increased risk of coronary heart disease.