Additional information about fats
If you’ve decided to loose weight and choose one of low fat diet plans you should learn a bit more about various fats and their impact. It is very important to eat healthy, nutritionally balanced food which also low in fat.
Well, there are some types of fat that are actually beneficial to your health. Some types of fat are good for our health and our organism needs small percentage of fat. However, fats are often always high in calories. To help you be guided by many different diet plans I categorized fats in the following way.
Fats and oils that contain primarily saturated bonds.Saturated fats.
The source of these fats is primarily fatty meats such as bacon or sausage, lard, and dairy products such as whole milk, cream, butter, ice cream and hard cheeses. Also known as Hydrogenated Vegetable Oils or Trans Fats vegetables but have been processed to make them hard and similar to saturated fats. Fats are frequently used in many types of commercially made foods such as cakes, biscuits and pastries as well as processed foods. If you are looking to watch your weight gain and cholesterol level, then you should limit intake of saturated fats.
Saturated fatty acids.
Saturated fatty acids contain the limit hydrogen that can be held by carbon atoms. Because of their chemical nature, saturated fats tend to be firmer at room temperature and resist the spoiling effects of oxygen longer. Trans fats are the main dietary factors in raising blood cholesterol. Saturated fat in the diet is the main source of food from some plants and animals.
Unsaturated fats.
The main source of these fats is plants, not animals. Sunflower oil and corn oil has polyunsaturated fats which divided into unsaturated mono fats like olive oil or canola oil. It is very important to include omega 3 fatty acids into your ration. Many plant foods, as well as vegetable oils, fish products like sardines, salmon mackerel and fresh tuna contain some omega 3 fatty acids which help you to prevent heart disease, decrease your cholesterol level and improve other health issues.
Hydrogenated fats. What is that?
Fats often undergo a chemical process known as hydrogenation when they are being processed. In case of fatty acids ‘hydrogenate’ means to add hydrogen or, to saturate. This process is the natural unsaturated fatty acids to change the form of liquid oil more solid than high saturation. The saturation of a fat is corresponding to the level of hydrogenation. A lot of commercial items include hydrogenated or somewhat hydrogenated veggie oils. Certain fats have been shown to increase the cholesterol in your blood. The labels of most spreads, such as margarine, include the product’s fatty acid content. The quantity of trans fat or saturated fat in liquid and soft tub margarine is said to be less.
Most fatty foods have a combination of animal and plant fat.
Always check how much of the fat in the food is saturated. The rule is to limit a saturated fat consumption and when utilizing oils and fats, to select mainly high unsaturated fats.
Trans fats.
HDL and LDL can be raised or lowered when it comes to the trans fats. Restaurants and fast-food chains mainly used trans fats for commercial baked goods and cooking. It is made by adding hydrogen to vegetable oils. Another possible source of trans fats are store bought baked goods such as crackers because they are often make with partially hydrogenated vegetable oils. French fries, donuts as well as various fried eatables prepared commercially contain heavy amounts of trans fat.
Poly- and mono- unsaturated fatty acids.
Two types of unsaturated fatty acids include monounsaturated and polyunsaturated fatty acids. that is, at least one place that hydrogen can be added to the molecule.
You will notice them in liquid oils derived from vegetables. Poly unsaturated oils are in the form of liquid in regular climate also in cooled position like in fridge . They can become spoiled when oxygen and air mix. Mono-saturated oils become solid in your fridge but become liquids out in the open, at room temperature. You can eliminate cholesterol with polyunsaturated fats. They minimize the deposit of cholesterol in the blood vessels by keeping it under check. Diet in low in saturated fat is important since research mentioned that the monounsaturated fats may help reduce blood cholesterol. If you use unsaturated fats (both types) instead of saturated fats in your diet, you will lower your blood cholesterol levels. Always be wary of consuming too much fat as it contains more than double the caloric value of either carbohydrates or proteins per gram of food.
Oils and Fats.
Vegetable oil has no more than 2 grams of saturated fat per tablespoon. Cases of rape, olive, corn, sesame, safflower, sunflower oil also soybean. Low in saturated fat and trans fat is liquid or tub margarine. Low and no-fat dressings for salads, as well as mayonnaise which contains under 1 gram of saturated fat for every tablespoon.
Saturated, polyunsaturated, and monounsaturated and trans fatty acids are the major kinds of fats in the food. Two substances that increase blood cholesterol are trans fats and saturated fats. Blood cholesterol can also be raised by dietary cholesterol. High cholesterol is a major risk factor in causing coronary heart disease, which can lead to heart attack and an increase risk of stroke.
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Tagged with: fats • Hydrogenated fats • Low Fat Diet Plans • Saturated fatty acids • Trans fats • Unsaturated fats
Filed under: Diet Plans
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I am into diet now.I only ate vegetables and fruits, I drink plenty of water and fruit juices.I want to be slim and sexy. But I want it in a healthy way, so this is what I did. I never skipped meals, I just ate food less in fats and high calorie.=).. I agree with this article, as what it says above– ” that it is very important to eat healthy, nutritionally balanced food which also low in fat “. Great article!Love this!