Good fat, Bad fat

[madbrony]

Good fat & Bad fat

General:

There are 2 different types of fat: saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids must be consumed because our body can not produce them! Thats why they are called essential fatty acids too. Unsaturated fats can be broken down by digestive enzymes better than saturated and are thus much easier to digest. The third type of fatty acids are the very unhealthy Trans-fatty acids which will be produced when you are heating of vegetable oils fatty acids. They are more unhealthy then the saturared fatty acids because they push your cholesterol to the limits! Your body dont notice the Trans-fatty acids as harmful substance and your body will handle with them like normal fat. That will rise the risk of Strokes and heart attacks.

Bad fat:

The bad fat is the saturated fatty acids. They only got the function to give your body energy if you dont burn it your body will store the energy as fat. The saturated fatty acids will push your cholesterol and rise the risk of Strokes and heart attacks! You can find it in some meat, butter, cheese and fat dairy products, hydrogenated vegetable oils (margarine, coconut oil) and candy.

Good Fat:

Among the healthy fats are the unsaturated fatty acids. Monounsaturated fatty acids, the body can form itself. Polyunsaturated fatty acids can not be manufactured by the body and must be ingested from food! The unsaturated fatty acids can be divided into two groups the Omega-6 fatty acids and Omega-3 fatty acids. You can find Omega-6 fatty acids in Corn, olive, - or sunflower oil and Omega-3 fatty acids in Flaxseed, soybean, walnut and rapeseed oil, or the fat, mackerel, salmon, herring, trout and tuna. Omega-3 fatty acids have an effect on many risk factors for cardiovascular diseases low and Omega-6 fatty acids help to absorb vitamins from fruit and vegetables better.

How can you be sure to cosume enough and the right proportion?

A good proportion of fat is a ratio of omega-6 fatty acids to omega-3 fatty acids from 5:1. Ideal for health is 30 percent , that would be 65g to 85g fat per day, by a cosume of ca. 2000kcal per day. You need more than that if you do sport!

PS: Do not think that fat is bad in general, so not every product which is instantly highlighted with "low fat" good. They just want you to think that this product is good for you and you should buy it.

source: www.wunderweib.de/diaetundgesund/ernaehrung/artikel-958117-ernaehrung/Gute-Fette-schlechte-Fette.html (German side) ^^

[appledashfan185]

Well nuts have good fat in them. But you can't eat tons of them since they're still bad for you since they do have the bad fat in them.

[rainbowdash]

Just as a rule of thumb I avoid peanut butter and potato chips in order to not consume too many bad fats. Your complection will thank you too, I have less acne problems when I avoid those bad fats, but I don't really have much acne to begin with.

[appledashfan185]

Peanut Butter is very good for a diet. It fills you up where you don't crave eating more.

[madbrony]

Nov 6, 2012 20:55:00 GMT -5 appledashfan185 said:

Well nuts have good fat in them. But you can't eat tons of them since they're still bad for you since they do have the bad fat in them.

You are right, but if you eat tons of them you will consume to much fat. For an example 100g Wal nuts got: 666kcal, 14,4 protein, 10,6 Carbohydrates and 62,5g Fat. That means you can only eat 50g and you got your 30% fat for a day. I am in a Low Carb diet where i have to eat 60% Fat and i only eat 100g nuts a day and thats not to much.

[madbrony]

Nov 6, 2012 21:52:41 GMT -5 rainbowdash said:

Just as a rule of thumb I avoid peanut butter and potato chips in order to not consume too many bad fats. Your complection will thank you too, I have less acne problems when I avoid those bad fats, but I don't really have much acne to begin with.

Peanut butter cant be that bad because many athletes eat it, i dont like it thats why i got no experience.

[skai]

I've recently gotten readdicted to pistachio nuts. They fit the monounsaturated fats, and they are sooo delicious! And healthy! They also absorb cholesterol as well.

[appledashfan185]

You should maybe eat a bit more nuts to reach your goal daily.

[deathmineral]

I really think peanut butter gets a bad rap because it's the most popular kind of nut to use as a nut butter and so it has many varieties but most of them are too processed. For people that love peanut butter, it's best to find an all natural kind, these are made purely from peanuts usually, nothing else, in some cases a little extra salt perhaps. Smucker's makes a good natural peanut butter. You can usually tell a natural peanut butter from a processed kind just by looking though, natural peanut butter has a droopy liquid texture to it, the oil will separate as well, so it requires stirring. Major brands like JIF, Skippy, or Peter Pan have a very smooth creamy texture created by additives. A lot of what makes highly processed peanut butters bad is mono and diglyceride and molasses, a lot the bad fats in peanut butters comes from mono and diglyceride, and molasses is about as bad as it gets for sucrose based substances.

Peanut butter aside however, it's worthwhile to explore all kinds of alternatives for it, there are many kind of nut butters out there, almond butter, coconut butter, sunflower seed butter, just to name a few. Almond better in particular is a great alternative as it provides very healthy fats, the biggest upside to these alternatives is that they aren't popularized like peanut butter so most producers don't attempt to use all kinds of terrible additives in an effort to get the largest profit margin possible. I personally keep almond butter and coconut butter in the pantry as I find the combination to be very tasty and have a satisfying texture. These two in particular both provide very healthy oils and fats even if they're perhaps a little more fatty than peanut butter, coconut butter in particular is rather high in fat though.

[appledashfan185]

Like I said peanutbutter is good for you in small amounts.