Yes, thats right, fats not all, because to start discussing this topic we first need to know there is NOT one type of fat, but several. Its been ‘common knowledge’ or better said mistaken ‘common knowledge’ that fats make you fat. Well some of them will, but NOT ALL of them. In fact, some of them might even help you loose FAT. Most importantly however, if we think of a perfect world where we could just remove all fats, it wouldn’t be that simple… because other than maybe even helping you loose weight, we also NEED fats.
WHY? They provide essential fatty acids and deliver fat soluble vitamins in addition to being a good source of energising fuel. According to the US Department of Agriculture, adults should get between 20% – 35% of their calories from fats – and, at the very least 10%. In recent years, buying only LOW-FAT products was a trend. However, going on low-fat diets, we were possibly removing both, healthy and unhealthy fats from our diets. And, we need fat from foods, as a major source of energy.
So lets see, how we should differentiate one from the other.
First we have, the good guys:
Unsaturated Fats (Mono & Polyunsaturated Fats)
Eating them in moderation will HELP lower cholesterol and triglyceride, reduce your heart and cardiovascular disease risk. Typically liquid at room temperature, their chemical structure contains at least one double bond.They are in vegetable oil, fattyfish (salmon, mackerel, sardines, herring, catfish…), walnuts and flaxseed, peanuts & almond butter, tofu, seeds and avocado.
*Wheat’s Tips: eat at least twice/week fatty fish!
Then, come the “bad guys”:
Industrial-made Trans Fats
What are trans-fats? It is what you have from a process of transforming healthy fats into solid and to prevent from becoming rancid. They have no known health benefits and there is NO safe level of consumption. Trans-fats will increase your LDL cholesterol (bad cholesterol) and even lower the levels of good cholesterol (yes, there is also good & bad cholesterol). These are, of course, the WORST fats for you. And, they are found largely in fried food, margarine, processed snack food.
And, finally the “in between”:
If not consumed in moderation, they will increase your blood LDL cholesterol level, as well as increase the risk of type 2 diabetes and heart diseases. Contrary to the good guys, their consistency is solidat room temperature and their chemical structure doesn’t contain double bonds. Primarily come from animal (beef, pork, poultryskin…), we found them also in dairy product ( butter, cheese, ice cream…) as well as in coconut oil, baked goods, etc.
如果不适量使用，它们会增加你血液低密度脂蛋白胆固醇水平，同样也会增加2型糖尿病和心脏病的风险。与健康的脂肪相反的是，它们的浓度在室温下是固体的，它们的化学结构不包含双键。主要来源于动物（牛肉，猪肉，家禽皮肤… ) , 日常的一些食品中也存在比如（黄油，芝士，冰激淋…) 椰子油，烘烤类食物等。
Accordingto the NHS guideline on how much saturated fat per day people have to eat:
• the average for a man should be no more than 30 grams
• the average for a women should have less than 20 grams
More simple now to choose RIGHT? Healthy Fats are important in your diet, but as for all, moderation is key!
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