When we hear the word fat, many people treat it as something taboo and should never be spoken out of your lips or even cross your mind. Yes we know that there are both health and aesth
etic downfalls to having excessive fats, but it's good to point out that not all fats are created equal.
We've highlighted the process of counting macros as a three tier process of calculating your protein, carbs, and your fat as a cumulative unit, but when we get to the fats part, there are several confused people who's faces seem to be stuck as a suprised emoji.
I've had one of my friends who recently began counting this macros, and I chuckled to myself when I was going over his process and his foods because I saw that he added a pastry that was both extremely high is sugar and fats. He wants to eat clean, but he believes that all he has to do is simply add the fat from that cake, and as long as he doesn't go over his fat counts. Even though there is some truth in that, there are several healthier choices for fat that should be considered if you're trying to get more lean. For example, the fat that's in fries are much more unhealthy than the fat that's in avocado, and it has no nutritional value. By the way, don't try to tell your personal trainer that it's healthy because it's a vegetable! I can assure you that he or she will not let that fly.
So what are the different types of fats? What makes them so different?
a type of fat containing a high proportion of fatty acid molecules without double bonds, considered to be less healthy in the diet than unsaturated fat.
It's good to replace your foods that are high in saturated fats with other more healthy options to lower your blood pressure and improve lipid profiles. Even though saturated fats are found in many natural foods, it's mainly in meat based products and dairy.
Examples of foods with saturated fat are: Fatty beef Lamb Pork Poultry with skin Beef fat (tallow) Lard and cream Butter Cheese and other dairy products made from whole or reduced-fat (2 percent) milk.
Other fats such as coconut oil, palm oil, & palm kernel oil is primarily saturated fat, these healthier options don't contain any cholesterol which makes it a much more beneficial alternative.
Monounsaturated & Polyunsaturated Fat
Monounsaturated fats protect the heart and support insulin sensitivity, fat storage, weight loss, and healthy energy levels. "Polyunsaturated fats include Omega 3 and Omega 6 fats. Omega 3’s reduce inflammation, support healthy hormone levels and cell membranes. Omega 6 fatty acids are important to support healthy brain and muscle functions but, on the downside, they promote inflammation in the body." - www.urbanremedy.com
In order to maintain a healthy nutritional routine, it's recommended to have more monousaturated and polysaturated fats than any other type. Utilizing monounsaturated fats does an amazing job at helping reduce the bad cholesterol levels in your blood which helps lower your chances of a heart attack or a stroke, and for most of us, staying alive and healthy sounds like a pretty good plan.
Examples of foods high in monounsaturated fats include plant-based liquid oils such as: Canola oil Peanut oil Safflower oil and Sesame oil Avocado Macadamia nuts Olives and olive oil
Foods high in polyunsaturated fat include a number of plant-based oils, including: Soybean oil Corn oil Sunflower oil
So natural occurring and artificial trans fats are the two broad categories for trans fats. "Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid." - www.theheart.org
Many companies and restaurants uses transfers to cook their fried foods in, especially most major fast food chains because it's easy to make, cheap to produce, and it can be stored for a very long time which helps with longevity. Despite the fact that it's extremely delicious, and leave an awesome texture to the food, it raises your bad cholesterol levels and lower your good cholesterol levels. Eating trans fats increases your chances of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.