Good and Bad Fats in Your Food

by Dr2b Thin Dr2bThin

All fats are not bad fats. Some fats us healthy and need to be included in our diet. It is an essential macronutrient that insulates the body and helps it absorb vitamins. However, we demonized fat and switched to sugar, refined carbs, and processed foods, making the world fatter and sicker.

We need to know the difference between healthy fats and unhealthy fats. Healthy fats are essential ingredients of a balanced diet and including it in our diet will reduce the risk of cardiovascular diseases.

Here are three fats that are healthy and nutritious

Avocados

Avocados are about 77% fat, by calories, and are the best sources of potassium in the diet. It is also a great source of fiber that can lower LDL cholesterol and triglycerides while raising HDL (the “good”) cholesterol. Despite being high in fat and calories, people eating avocados tend to weigh less and have less belly fat than those who don’t.

Cheese

Like any other high-fat dairy product, cheese contains powerful fatty acids. A good source of calcium, vitamin B12, phosphorus, and selenium, cheese is protein-rich and reduces the risk of type 2 diabetes.

Nuts

Nuts are high in healthy fats and fiber and those who include them in the regular diet have a low risk of diseases, including cardiovascular issues, obesity, and type 2 diabetes. Nuts are a good plant-based source of protein and you need to regularly consume nuts like almonds, walnuts, and macadamia nuts to stay healthy.

Three unhealthy fat diets that should not be eaten are:

French fries

French fries are high in calories, salt, and unhealthy fats. They are deeply fried to make crispy and this adds more fats and calories. It lacks fiber and protein and studies have proven that the consumption of fried potatoes twice a week can lead to premature death.

Crackers and chips

High in calories, added fats, and salt, and sugar, crackers and chips are processed food that can lead to obesity. You need to keep it away from the dining table.

Pastries, cookies, and cakes

Pastries, cookies, and cakes are prepared with refined sugar, refined wheat flour, and added fats and it is also high in unhealthy trans fats. Though tasty, the food is not nutritious and is extremely harmful. Consuming pastries, cookies, and cakes can cause obesity and cardiovascular issues.

If you are craving for desserts, opt for Greek yogurt, fresh fruit, or dark chocolate.