Fat is often seen as the bad guy in our diets but you have to remember that it plays an important role within our bodies to keep it running properly.
Although too much is harmful some is essential, fat makes up part of all your body cell membranes, your brain tissue, nerve sheaths and bone marrow. For example, certain vitamins that our bodies require such as A, D, E and K are fat soluble vitamins and can only be transported around our body in fat.
If fat was not present then these vitamins would not perform properly and this could lead to problems with bone growth, blood clotting and kidney function etc.
Fat is made up of carbon, hydrogen and oxygen atoms and can be referred to as lipids.
DIFFERENT TYPES OF FAT.UNSATURATED
The Good Fats.
UNSATURATED = POLYUNSATURATED AND MONOUNSATURATED.These are found in nuts, seeds, olives (and their oils) and fish.
Monounsaturated fats help lower your bad LDL cholesterol which cuts your rate of heart disease and cancer. Monounsaturated fats are found in olive oil, rapeseed oil, avocados, peanuts, almonds, sunflower seeds and sesame seeds.
POLYUNSATURATED fats are even better for you as they tend to get rid of newly formed cholesterol, and help reduce your blood cholesterol, also they contain the essential fatty acids omega 3 and omega 6. These are essential because your body cannot make them. Omega 3 is part of every cell in your body, it is good for your brain and you can find omega 3 in sardines, mackerel, salmon, tuna, trout, herring, pumpkin seeds, flaxseeds, flaxseed oil, rapeseed oil sweet potatoes, eggs, bread and margarine. Omega 6 is found in oils such as sunflower oil and flaxseed oil. Omega 6 is used in some food manufacturing and this means we should be getting enough omega 6 but people are not getting enough omega 3 as they are not eating enough fish.
The Bad Fats.
SATURATED FATS = HYDROGENATED AND TRANS FAT.
Saturated fats are bad for you because they raise blood cholesterol levels and increase the risk of heart disease. You should not really be getting anymore than 30grams of saturated fat in your diet if you are a man and 20grams if your female. You can find saturated fat in fatty cuts of meat, full fat dairy products, butter, lard, palm oil, margarine, spreads, biscuits, cakes and desserts.
TRANS FAT: Trans fats are more harmful than saturated fat. Trans fat is produced from polyunsaturated fat through a process called HYDROGENATION, which is the adding of hydrogen atoms. This process came about because the food industry wanted to find a way of converting liquid oils into solid fats, which is more useful in food manufacture as it improves shelve life, but it is extremely unhealthy.
People do forgot that fat does play an important role in nutrition. It helps with the uptake of some vitamins. So do not completely cut fat out of your diet just be aware of the types of fat you are consuming. form fats to easyhardgainer homepage