The truth about fats: the good, the bad, and the in-between

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The Fats
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This is the truth about Fats, materials that help the body use some vitamins and keep the skin healthy. The truth about Fats are also the main way the body stores energy. In food, there are many groups of fats — saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats.

Problem of Obesity The truth about fats

Obesity has become a serious problem for people all over the world.  Someone is doing yoga to get rid of or avoid obesity, while someone is going to the gym and sweating. People who are more worried are adopting various diet plans on the advice of dieticians.  Whether you are a doctor or a gym trainer, everyone has the same advice to reduce the amount of fat in your diet, which is the root cause of obesity.

Accumulation of fat in the arteries

According to Doctors another truth about fats is that heart disease is on the rise because of the accumulation of fat in the arteries , which causes blockage in the blood circulation.  But you may be surprised to learn that a lot of new research is emphasizing the use of fat. Some experts recommend that we reduce the amount of saturated fat in our diet.

In some countries of the world the government has a regular policy, but people generally do not follow this advice. They believe that there is nothing wrong with eating too much saturated fat.  Butter, ghee, full cream milk, cakes, cookies, coconut oil, palm oil, etc. are high saturation fats, but they are not bad if use in moderation.

Cato and Paleo diets

Cato and Paleo diets are common these days to stay fit.  It uses almost no fat.  But the interesting thing is that people who follow this diet eat more fat than the government’s policy.

If your diet includes cheese, cakes and pastries, then obviously you are eating more saturated fat than others and you don’t even realize it. According to the UK’s official diet chart, men should consume 30 grams of fat per day and women 20 grams.  But cakes, pastries, biscuits and meat are the main part of the diet, so such people eat about 100 grams of fat per day.

Excessive saturated fat

Medical science says that Excessive saturated fat or saturated fat accumulates fat in the arteries.  This increases the risk of heart attack, but some scientists say that saturated fat is not the main cause of heart disease, but the main cause is permanent irritation or inflammation.

According to him, the formula of low carbohydrate and high fat is also not effective.  According to new research, obesity and diabetes can treat more easily after eating fatty foods.

The Research

In many countries, health care providers have set fat levels for the general population.  Some experts recommends that people get 35% energy from fat and 50% energy from carbohydrates in their entire diet.

This amount is even lower in the case of saturated fat. According to UK health guidelines, saturated fats should be consumed in beverages and should be 11% of the total fat in the diet.

According to the United States and the World Health Organization, this amount should be less than 10%.  According to him, a woman should consume 20 grams of saturated fat daily and a man 30 grams.

The American Heart Association recommends a five to six percent fat diet. There is a lot of research on saturated fats.  And there is a contradiction between them.  In such a situation, ordinary people are hesitant about what to do.

British food experts say people are consuming more saturated fat than any other type of fat these days, which is a cause for concern. Most people in the United States eat a certain amount of fat.  But they also get most of their fat from saturated fat.

Amount of Fats in blood

According to them there are many reasons for the increase in the amount of fat in the blood, of which saturated fat is also a big reason.  And this has been proven in a study conducted in 1950.  Even if there are contradictions in the new research. But most studies confirm that low-density lipoprotein, or bad cholesterol, is a major cause of heart disease.

It has also been observed that many people who eat low amounts of saturated fats also suffer from heart disease. However, saturated fat is not as bad as it sounds.  It is not bad if it uses in moderation with a reduction in certain things.

But the effort should be made to replace it with other types of fats. Poly unsaturated fats or mono unsaturated fats can be alternatives. That is, the need for fat can be met by using sunflower oil, dried fruits and many kinds of seeds, olive oil, white mustard oil. Their use reduces the risk of dying from heart disease by 19% and 11%.

Coarse-grained carbohydrates

In addition, Coarse-grained carbohydrates can make up for this deficiency. Many people see sugar and starch as an alternative to saturated fat, which is completely wrong.

Many food companies also sell low-fat products that have high levels of sugar and are not good for heart health. Also, the saturated fat from citric acid is not bad.

Some researchers believe that it is wrong to think that dairy products cause cholesterol. On the contrary, research shows that people who consume more milk and yogurt are healthier. Because cheese, milk and yogurt are high in calcium and minerals, which help balance blood pressure.

Balanced diet

The question is that today we have to think a lot about food while our grandmothers used to live for a hundred years even after eating ghee oil. 

The answer is very simple.  She could not breathe in today’s bad environment.  They ate and slept on time.  Today our lifestyle has changed which is affecting our eating, sleeping and even waking up.

You don’t have to think too much to stay healthy. Eat a balanced diet no matter what you eat. Stay away from fast-food like pizza, burgers, pastries, cold drinks etc. as much as possible.

It is better to focus on a balanced diet and exercise with rest than to focus on different nutrients.

Sajid Saleem
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Sajid Saleem

We struggle over for students of general and medical education. Also, we play an essential role in the acquisitions of knowledge and in intellectual development. In general Education we provide the knowledge and the skills needed by everyone, regardless of their future field and occupation. In medical Education we provide knowledge and skills to the students of medical field. A Nutritionist from our team who is expert in food and nutrition can help patients to choose the right things to eat. He is also writing very helpful content for the students of nutrition and diet.

8 thoughts on “The truth about fats: the good, the bad, and the in-between

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