Despite all the demonizations, fat is an important part of the diet. Fat contains essential fatty acids that our body cannot produce itself, but are required for many functions in the body. They are especially important for the brain, heart, and eyes. Without fat, the fat-soluble vitamins A, D, E, and K could not be used. Let’s read about the importance of fats in the body.
What Is The Problem With Fat? – Importance of Fats
To put it bluntly, fat is a drug that can easily be overdosed. Fat is a flavor carrier, it brings out sugar and aromas better and gives dishes a creamy texture. At the same time, fat provides more than twice as many calories as proteins and carbohydrates.
There are nine kilocalories per gram. It is therefore particularly easy with fatty foods to absorb more calories than necessary and thus to put on weight. Obesity, in turn, increases the risk of diseases such as cardiovascular disease, stroke, diabetes, joint problems, and some types of cancer.
How Much Fat Can You Consume Every Day?
According to the World Health Organization, it is recommended that a maximum of 30 percent of daily calorie needs can be gained through fats. To put it in easier terms, a person with a daily requirement of 2000 kilocalories should not consume more than 78 grams of fat which corresponds to about five to six tablespoons of oil.
Is Fat Equal To Obesity?
The answer is No, consuming fat does not mean being overweight. Though, there is a consensus that some fats have more health disadvantages than others. Trans fats are particularly harmful. They arise to a large extent when fat is processed, for example, hardened.
These trans-fatty acids are mainly found in deep-fried dishes, fatty pastries such as doughnuts, icings on cakes and biscuits, and fast food products. They are very likely to promote heart disease and should be avoided. However, the waiver is not easy for consumers, because there is no clear labelling.
The saturated fatty acids contained in meat and dairy products are neutral to unfavorable for consumption. They raise cholesterol and may cause other diseases. Good unsaturated fats are found mainly in vegetable oils and nuts.
They seem to be able to lower the risk of heart disease. This is especially true for omega-3 fatty acids, the star among unsaturated fats. They are found in sea fish and, to a lesser extent, in walnuts and linseed.
Which Fat Is Healthier To Eat? – Importance of Fats
Health experts and researchers across the world suggest that more needs be met from plant sources and fish, for healthier fat consumption. This recommendation is primarily about saving animal fats.
Anyone who also consumes vegetable oils in large quantities has no advantage to expect, no matter how much the manufacturers praise nuts or avocado as a superfood.
And in principle, you should become suspicious if you are promoted with a single food as a savior. Nutrition is so complex that the small benefits that certain foods may have made little difference in the overall balance.
In order to meet these complex requirements of the body, it is still important that the diet should be as varied as possible.
Do Low-Fat Products Make Sense?
In the case of pure products such as milk or natural yogurt, fat consumption can be saved with the reduced or toned variants. Care should be taken with processed products. Manufacturers often replace the fat with large amounts of sugar, salt, and various additives.
There can be twice as much sugar in reduced-fat breakfast cereals as in conventional cornflakes. This means that consumers may be dealing with new health risks.
All in all, there is little point in trying to get fat if the rest of the food is made up of large amounts of very quickly filling carbohydrates such as sugar and white flour. These foods do not keep you full for longer and can also lead to cravings. There is then also the risk that the total amount of calories will be excessively exceeded.
Does Fat Reduction Help You Lose Weight?
What will help you lose weight, Low Fat, or Low Carb? The question is a classic for all those who want to lose weight. The success rates differ only slightly so that one can assume a tie. The decisive factor is how long you can follow the diet.
Personal preferences are very important. If you don’t like a lot of meat and sausage anyway, you can cope better with the reduced-fat diet than without bread and other carbohydrates.
This is why fats are important for the proper functioning of body and all its organs.