ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Basics about Fats

Updated on March 23, 2016

Are fats that bad?

Do you run away every time you hear the word “fat”? With this article you will find out that not all fat is bad as we’ve long believed. So, stop running and learn some facts about fats.

At 9 calories per gram, fat is a major source of energy. This macronutrient helps your body digest, absorb and transport some essential vitamins and minerals; and it is also needed to build cell membranes and to form a protective cushion for your organs. However, you need to choose the right types of dietary fats to consume. Did you ever heard about good, saturated and bad fats?!

Good fats

Unsaturated fats are the healthy ones. They improve blood cholesterol and triglycerides levels, ease inflammation, protect your heart and support overall health.

These are the ones you should choose and they include:

  • monounsaturated fats - available in avocados, vegetable oils and most nuts.
  • polyunsaturated fats - essential fats which comprise the omega-3 and omega-6 fatty acids. Once your body can’t make them, you must get these polyunsaturated fats from food, such as fatty fish (salmon, sardines, tuna), flaxseeds, walnuts, soybean oils; and also from the supplementation with omega 3, 6 e 9.

Saturated fats

These are the ok-in-moderation fats, found in read meat, whole milk, cheese, butter and coconut oil. They are not as harmful as you might think, participating in the production of hormones, such as testosterone. However, a diet rich in saturated fats can raise the LDL (“bad”) cholesterol levels. So, you should eat them with moderation and, every time you need to cut on foods like read meat and cheese, replace them with the fish, nuts and healthy oils instead of refined carbs.

Bad fats

Now on to the really bad guys: trans fats. These are normal fat molecules that have been transformed during a process called hydrogenation, when liquid vegetable oil is heated and combined with hydrogen gas. Trans fats increase your LDL cholesterol levels and your risk of certain diseases. The main sources of these fats are processed foods: fast food, cookies, chips, microwave popcorn, some margarines, pre-mixed products and anything with the word “hydrogenated” listed in the ingredients. These are the foods you should continue to run away from!

So, you should:

  • Choose the right types of dietary fats
  • Consume saturated fats in moderation
  • Avoid foods with trans fats
  • When in doubt, stay away from foods with the word “hydrogenated” listed in the ingredients


Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)