MANILA, Philippines – Fat has gotten a bad reputation lately and has been considered by many as public enemy number one, especially among the elders.
But does it fully deserve that reputation? Many people associate fat with overweight or obese. however, research has shown that some fats are beneficial, and cutting all the fat out of your diet may cause you undue harm.
Fats, like carbohydrates, are sources of energy. the body needs fuel to function, and fats are the most concentrated source of food energy. Each gram of fat provides 9 calories, compared with only 4 calories a gram from carbohydrates.
Like everything else, there’s a good and bad side to fats. the general misconception that all fats are bad for you is simply not true. And the most maligned of all is cholesterol.
Practically everyone knows that cholesterol can be responsible for arteriosclerosis, heart attacks, a variety of illnesses, but very few are aware of the ways that it is essential to health.
Many people think of cholesterol as being a health villain, but actually, it serves a lot of important functions within the body. Cholesterol forms a major part of the membranes within the skin; cholesterol is changed by sunlight into vitamin D, which regulates the body’s use of calcium. It is converted in the liver into bile acids, which are needed for fat digestion. It is important for proper nerve function. It is used to create other hormones, such as cortisone, that control other bodily functions.
Types of fat
All foods contain some fat; even carrots. And your body needs some fat to function optimally, but how much and which kind?
All fats are made of the same basic elements —- carbon, oxygen, and hydrogen.
These elements are arranged in molecules called fatty acids.
Saturated Fats. the type of fat found in meat, poultry, milk, cheese, butter, and tropical oils are saturated fat, a dense, solid fat, like the white fat in beef and pork, that doesn’t melt at room temperature, whose purpose in life seems to be to destroy your arteries.
Saturated animal fats raise LDL (bad) cholesterol levels; cause the blood to become sluggish and form clots, which predisposes you to heart attacks and strokes; disturb hormone levels; and increase risk of breast, colon, and prostate cancer. Animal fats also increases the production of prostaglandins and leukotrienes, which cause joint inflammation, as in rheumatoid arthritis, migraines, psoriasis, and clogged arteries.
Monounsaturated Fats. Fats, found primarily in olives and olive oil, are considered to be safe if they are not heated.
Polyunsaturated fat. the good fats. the polyunsaturated fats, such as corn, soybean, and sunflower oils are made up of fatty acids that have fewer hydrogen atoms. the fewer the hydrogen atoms, the more fluid the fat, hence it does not solidify in room temperature.
Trans Fatty Acids. a unique, man-made fat that is essentially detrimental to health is called trans fatty acid. This form of fat is created when liquid fats, such as corn oil, is changed into solid or semi-solid forms, also known as hydrogenated or partially hydrogenated fats, the primary ingredient in margarine and shortening. Trans fatty acids cause a lot of problems: they make cell membranes inflexible, which makes it difficult for them to fight off invaders; they disrupt heart rhythms; promote production of “bad” cholesterol; and increase the risk of breast and prostate cancer.
Which foods contain healthy fats? Foods that will help keeps your immune system healthy include lower-fat foods such as fruits, vegetables, whole grains, and legumes. get the oil and fatty acids you need by eating raw whole seeds, nuts, avocados, and olives in moderate amounts. if you include fish in your plan, cold-water, oily fish such as salmon, mackerel, and sardines are good sources of omega-3-fatty acids.
Fats you can’t live without —- the essential fatty acids
The body can make most of the fatty acids it needs from the carbon, hydrogen, and oxygen atoms provided by food. These are called nonessential fatty acids because it is not essential for us to consume them in the foods we eat.
However, there are polyunsaturated fatty acids that the body cannot manufacture, and these are called essential fatty acids (EFAs). they are necessary for good health, but we can only get them from food. Essential fatty acids are aptly named because they are essential to your health.
There are two main groups of essential fatty acids: the omega “3” and the omega “6” refer to the place where the first link in the carbon chain or chemical structure occurs. Omega-3 is more polyunsaturated which mean that its more liquid than omega-6 at a given temperature.
The following list shows you some of the many ways your body uses these fatty acids:
To lubricate skin and tissues and allow cell membranes to function normally.
Your body’s cells depend on EFAs to function normally. a deficiency can lead to hair loss, dry skin, and skin rashes, heart disease, constantly feeling cold, easy bruising, joint inflammation, and repeated infections due to weakened cell, membranes that are more susceptible to virus penetration.
Modern research shows that your brain and nervous system need essential fatty acids in order to function properly. It can even affect your mood, and a shortage may increase your risk of developing a mood disorder, such as depression or anxiety.
It regulates the body’s use of cholesterol and triglycerides.
It helps in the production of substances that regulate nearly all other bodily processes.
It is used to prevent and to treat some of the following diseases and symptoms: Bronchial asthma, cardiac arrhythmia, diabetes, gastric ulcers, high blood pressure, inflammatory bowel diseases, migraine headaches, rheumatoid arthritis or osteoarthritis; and skin conditions such as eczema and psoriasis.
Natural sources of essential fatty acids
Nuts, seeds, and vegetable oils all contain various amounts of essential fatty acids. Don’t take cod liver oil or fish oil during pregnancy, because the high vitamin a content may not be healthy for a developing fetus. Eat fish like salmon, tuna, or sardines two or three times a week instead.
The bulk of our illnesses today are not medical problems but lifestyle and nutrition problems —- something you yourself can, and must, change.