This is a big never-ending discussion, Do fats really make us fat? Fats are really important for the upbringing of our body. From the word, “Fat” everyone thinks that fats make us fat. Actually, this is a myth and it needs to be cleared.
A calorie is a calorie whether it comes from eating fats or any other food. For proving this myth wrong, some calorie math is done to summarize the simple evidence of simple calorie math evidence Fat contains approximately 9 calories per gram, while on the other hand, carbohydrates and proteins have 4 calories per gram.
So low-fat foods let you eat more. Without gaining any weight we can take low-fat foods. High-fat food makes you stop eating sooner. It made it simple for you to understand right? What kind of fat is good for you? Unsaturated fats are mostly recommended by most of the health associations.
Which foods are low diet or low fats?
These are present in foods like
So our diet should contain fats that are better for our health. But it doesn’t mean that saturated fat has no room in our diet. They are also important for our daily diet. What kind of fat is bad for us? The fats that are not good for health may because of some serious health problems.
Saturated fat intake amount is advised by USDA is 12 % of body nutrition, but it doesn’t mean that saturated acids or fats are not required for our body, they are important too.
Saturated fats are present in foods like:
- Fatty beef
- Milk products.
Excess of everything is bad, so we should be careful while eating food containing fat. If we use the right amount in the right amount as required by our body, they will result in a healthy change in our body.
So to adopt the best eating style USDA has stated some dietary guidelines: USDA dietary guidelines USDA encourages the eating styles that contain less use of saturated and more use of unsaturated fats. USDA guides to keep saturated fat consumed less than 10 % of your total goal of calories per day. Replacing saturated fat with unsaturated one results in a less chance of cardiovascular disease.
Read more: USA Dietary Guidelines
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What are the fats that could be healthy for us?
- 9 – 11 servings of bread, cereal, and rice
- 3 – 5 servings of vegetables
- 4 – 5 servings of fruits
- 3 – 5 servings of milk products
- 2 – 4 servings of meat, fish, and poultry
A Sparingly use of fats and oils.
Using more quantity of Saturated fats is not good for the health and use of unsaturated fats is rarely emphasized. Having Low-fat diet is suitable for us. A high-fat diet will cause some serious problems for health.
- Heart disease risk
- Reduction of insulin level
- Slower metabolism
How can we use fats in the right way?
We should be clear of these precautionary measures to get fats in the right way for us.
Use carbohydrates in less quantity to use fats properly, we should stop eating junk food and soft drinks, which are the main source of excess carbohydrates in our body. Fewer carbohydrates provide access to fats to work in an optimum way.
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Avoid eating these foods:
- Unhygienic vegetable oils
- bakery products
- Potato chips in bulk
- Fast food( burgers, crunches)
- Junk food
- Yogurt with fats Candy Cheese in bulk
If we follow these instructions we will be able to stop fats from harming us and we will start getting health benefits from fats.