Question

I need help answering this questions please. Response should be minimum 350 words.

Fat. Why is the information about fat so very confusing? Can you identify which fats might be healthiest for you and why?

Answer 1

1. What are healthy fats?

   A balanced diet should include healthful monounsaturated and polyunsaturated fats. Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. People should also be sure to limit the amount of saturated fat in the diet and avoid even small intakes of trans fats.

2. How can you tell the difference between the two main types of fats?

   Monounsaturated Fats: This type of unsaturated fat contains only one double bond in its structure. Monounsaturated fats are typically liquid at room temperature and include canola oil and olive oil. Polyunsaturated Fats: This type of unsaturated fat contains two or more double bonds in their structure

3. Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.

4. How many different fats are there?

   There are four major dietary fats in the foods we eat:

5. Saturated fats
6. Trans fats
7. Monounsaturated fats

8. The four types have different chemical structures and physical properties. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

   Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed as part of a healthy dietary pattern.Polyunsaturated fats

9. Do all fats have the same number of calories?

   There are nine calories in every gram of fat, regardless of what type of fat it is. Fats are more energy-dense than carbohydrates and proteins, which provide four calories per gram.

   Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally-adequate diet.

10. Are all foods labeled "trans fat-free" healthy foods?

    Not necessarily. Foods labeled “0 trans fat” or cooked with “trans fat-free” oils may contain a lot of saturated fats, which raise your bad cholesterol levels. “Trans fat-free” foods may also be unhealthy in terms of their general nutrient content. For example, baked goods also tend to be high in added sugars and low in nutrients.

11. Can fats be part of a healthy diet?

    Eating foods with fat is definitely part of a healthy diet. Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) and balance the amount of calories you eat from all foods with the amount of calories you burn. Aim to eat a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats. Doing so means that your diet will be low in both saturated fats and trans fats.

• Healthy or “good” fats

  Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. These fats can help to:

• Lower the risk of heart disease and stroke.
• Lower bad LDL cholesterol levels, while increasing good HDL.
• Prevent abnormal heart rhythms.
• Lower triglycerides associated with heart disease and fight inflammation.
• Lower blood pressure.
• Prevent atherosclerosis (hardening and narrowing of the arteries).

• Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

  Monounsaturated fat – good sources include:

• Olive, canola, peanut, and sesame oils
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
• Peanut butter

• Polyunsaturated fat – good sources include:

• Sunflower, sesame, and pumpkin seeds
• Flaxseed
• Walnuts
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
• Soybean and safflower oil
• Soymilk
• Tofu

• Unhealthy or “bad” fats

  Trans fat. Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.

  In the U.S., the FDA is making inroads into outlawing the use of artificial trans-fats in commercially prepared food, but it’s still important to carefully read food labels. No amount of artificial trans fat is considered safe, so aim to eliminate it from your diet.

  Trans fat – primary sources include:

• Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
• Packaged snack foods (crackers, microwave popcorn, chips)
• Stick margarine, vegetable shortening
• Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
• Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free”

• Saturated fat. While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation. While there’s no need to cut out all saturated fat from your diet, most nutrition experts recommend limiting it to 10% of your daily calories.

  Saturated fat – primary sources include:

• Red meat (beef, lamb, pork)
• Chicken skin
• Whole-fat dairy products (milk, cream, cheese)
• Butter
• Ice cream
• Lard
• Tropical oils such as coconut and palm oil