Fats

So We have covered Protein and Carbs, in our other videos, now its time to cover fats? cos what are fats?

What are Fats, like protein you hear this term being used a lot, from diet fabs warning fats are the world’s problem to other telling us to eat more.  But what are fats?

Fats are our second macro, just like protein fats are essential to the body’s function, since the body is unable to produce them on its own and requires us to obtain them from our nutrition.

Fats are involved with the body neurological, hormonal and organ functions.

In the past Fats were seen as the main cause and effect of obesity and people were told to keep clear, but developments is nutritional science have shown this not to be the case. Findings showed that fats are broken down in to different groups depending on their structure, with some showing positive effect on the body and some being negative.

There are two types of “good” unsaturated fats:

Monounsaturated Fat.

monounsaturated fatThis is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease, also benefiting insulin levels and blood sugar control, for people with type 2 diabetes. When combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels. They also function as an energy source during workout sessions. Peanut butter is a terrific source of monounsaturated fat.

Monounsaturated fats are found in high concentrations in:

  • Olive, and canola oils
  • Avocados
  • Nuts such as almonds, hazelnuts, and pecans
  • Seeds such as pumpkin and sesame seeds

monounsaturated-fat-food

Polyunsaturated Fat.

polyunsaturated-fatThis is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. .

Polyunsaturated fats are found in high concentrations in

  • Sunflower, corn, soybean, and flaxseed oils
  • Walnuts
  • Flax seeds
  • Fish
  • Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.

1302548053polyunsaturated-fats

Omega-3 Fatty Acids.

omega-3-and-omega-6-fatty-acids

One type of polyunsaturated fat and are essential because your body can’t produce them on its own. Omega fats have shown to be beneficial to your heart, and appears to decrease the risk of coronary artery disease, protect against irregular heartbeats and help lower blood pressure levels.

Now in fitness the omega fats have been shown to turn on genes that increase fat burning and reduce gene activation of our body’s fat storage mechanisms.  There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.

Sources of omega-3 fats include:

  • Salmon,
  • Sardines
  • Flax seeds,
  • Walnuts,
  • Canola or soybean oil

omega-3-foods

Saturated Fat.

saturated-fat

This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. However there is research that shows that Saturated fat can promotes healthy testosterone levels and is especially important to men.

Good sources of saturated fat is

  • Egg yolks

Foods rich in protein, including cheese, eggs, fish, lamb, beefNow let’s cover the fat that should be avoided.

Trans fat.

trans-fatThis is a type of fat that occurs naturally in some foods in small amounts. But most Tran’s fats are made from oils that are altered in the lab by a process called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils.

 

Research studies show that these partially hydrogenated Trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

trans-fats-2

 

The problem with fats can be that they are calorie denies, with 1 gram of fat = 9 calories, so it easy to eat over your recommended daily amount. So how much fat should you be eating? For an active person I would recommend 0.5 grams per pound of body weight.

So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.

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