Fats is useful in our body, there is no need to take out all fats contains, because fat is a valuable source of energy that gives a person a strength to do his every day works. Fats also help to make the food more delicious to eat.
On the other side, it is not good to eat more fatty food because it develops diseases such as heart disease, cancer and obesity. To maintain low fats especially saturated fats it has good benefits to your health and it helps to lose your weight.
An average intake of 2000 calories daily it must limit only 30% of energy, and only 600 calories from the average daily calories. Each gram of fats provides 9 calories; your total daily intake should not excess 66.6g fat. Your total intake of saturated fats should not excess 10% of the total calories.
Saturated fats- are fats which it should be reduce; it develops the level of cholesterol in the blood.
All fats in foods are made of building blocks of fatty acids and glycerol.
There are two kinds of fats; saturated and unsaturated.
The unsaturated group is divided into two types; polyunsaturated monounsaturated fats.
Fatty Acids are made up of chains of carbon atoms. Each atom has one or more free bonds to link with the other atoms, so the fatty acids transport nutrients to cell throughout the body. This bond is useful and important because the atoms can form any links and helps to process the fatty acids into energy, not store as fat into the body.
Main Sources of Saturated fats
1. Animal products- such as meat, fats from butter and lard that is solid at room temperature.
2. Vegetables products origin- coconut and palm oils and some margarine and oils, which are processed by changing some of the unsaturated fatty acids to saturated ones it is labeled “hydrogenated vegetables oil” and should be avoided.
Polyunsaturated fats- those of vegetables or plant origin (omega 6) such as sun flower oil, soft margarine and seeds (omega 3). Small quantities of these fats are good for health and help reduce the level of cholesterol in the blood.
Monounsaturated fats- have beneficial effect of reducing the blood cholesterol level. This fat are found in food such as olive oil, rapeseed oil, nut such as almonds and hazel nuts, oil fish and avocado pears.
Most processed food products contained hydrogenated vegetables oil. Limit to buy processed goods because it is dangerous to your health if too much eating this food.
Cook with natural ingredients to keep you healthy. Although, it is not really bad to eat and buy processed food but try to limit it. Balance your diet as always.