Fats

Greetings everyone! So as mentioned in my previous posts the topic for discussion is Fats. This macro-nutrient is one of the most criticized by health care professionals and persons are fearful of fat consumption. Today I want to give you a better understanding of fats and how important they are for the human body and conquer that fear persons may have when it comes to consuming fat. In the Caribbean, and even the wider world, we may have a skewed perception of what foods contain fat such as butter, pork, fried foods and cooking oil. However, I want to expand your knowledge on fat to assist in how they are viewed and consumed. Below are the foods typically associated with with fat in the Caribbean and even wider regions.

  
Pictures Courtesy Google Images

Fats, like Proteins are also a secondary fuel source within the body, so when carbohydrates or proteins are depleted the body dips into its fat reserves to fuel its work. Fats also functions as structures of the body's cells, protects our organs, are necessary for brain development, provides insulation and aids in absorption of certain vitamins and minerals.  1 gram of fat is equal to 9 calories which is a little more than double the calories per gram that carbs and proteins provide. A person should consume approximately 20-35% fat or 44-78g  per day depending upon the percentages or proportions of carbs and proteins consumed. Fats can be broadly classified into two groups namely; saturated and unsaturated. The terms "good" and "bad" fats which I am sure you heard before, has to do with this classification. Saturated and Unsaturated fats refer to the chemical structure of the fats, however, to make it easier to understand, just check to see if the fat is liquid or solid at room temperature. If liquid, it is unsaturated and if solid its saturated. For some food sources of fat its not visible but, that's alright I will fill you in.

Food Sources of Good Fats
Photos Courtesy Google Images

Saturated fats are the fats which are considered bad for you as they contain lots of energy in their bonds and promote inflammation, high cholesterol, high blood triglyceride levels and they also contribute to other health complications such as obesity, diabetes and cardiovascular diseases. Food sources include butter, margarine, fatty meats and fried foods. However, Coconut oil is considered a saturated but this saturation is natural as it comes from a plant and has many anti-inflammatory benefits and lowers bad cholesterol, this also has something to do with its chemical structure. Just be careful not to over do it as it is still a saturated fat and over consumption has adverse effects. Therefore, saturated fats are the fats you want to limit in your diet. On the other hand, unsaturated fats are the good fats which provide many health benefits such as anti-inflammation, cholesterol lowering, improves heart health and they even aid in managing blood sugar levels and weight management. Great sources of these fats include your olive oil, nuts, fatty fish like salmon and all the other foods seen in the above image are good for reference.

So the next time you think about fats, don't be afraid to incorporate them into your diet, just pay attention to the type of fat (saturated or unsaturated), the servings and frequency at which you consume them.

Until next time go brave and make wise decisions!
PS: Next week's topic hint is water 😉😉😉