Fats – What Kind And Just How Much

 

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When it comes to health, not all fats are equal. This article looks at the sources and types of fat, their effects on the body, and how much to add to the diet. There are two main types of unsaturated fats; monounsaturated and polyunsaturated. Polyunsaturated fats can be divided into two groups, omega-3 and omega-6 fatty acids.

These fats are important for brain function, heart health and reducing inflammation. More important than total fat is the type of fat you eat. There are “healthy fats” and “unhealthy fats.” For most people, eating this is about 20 grams of saturated fat per day. That is not much when you consider just one ounce of cheese can have 8 grams of saturated fat. Many adults, especially women or sedentary men, may need less.

There are two main types of potentially harmful dietary fats: Saturated fat. This type of fat comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. One study estimated that replacing trans fat with other fats could reduce heart disease risk by up to 40%, depending on the type and amount of fat substituted. Trans fats are often found in. Fat takes longer to digest than other foods, and the amount of time varies based on the type of fat.

Dietary fats consist of: Dietary fats consist of: saturated fat. But what type of fat. When extracting THC for use in cooking, both stoner lore and hard science tell us that fats make the best mediums for potent infusions. But what type of fat. A typical diet is made up of different types of fat.

While you need to make sure you eat foods that contain healthy monounsaturated and polyunsaturated fats, too much saturated fat can increase the amount of cholesterol in your blood, which can increase your risk of developing coronary heart disease. The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. For example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat. That’s about 13 grams of.

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List of related literature:

The types of fatty acids are dependent upon season and diet but are characterized by polyunsaturated fatty acids, n-3 type, of 20 or more carbons in length.

“Principles of Human Nutrition” by M. A. Eastwood
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Dietary trans fatty acids also tend to raise the so-called bad fats (low-density lipoproteins, LDLs) and lower the so-called good fats (high-density lipoproteins, HDLs) when consumed instead of cis fatty acids.

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Limit your intake of saturated fat to <7% of energy, trans-fat to <1% of energy, and cholesterol to <300 mg per day by: choosing lean meats and vegetable alternatives; selecting fat-free (skim), 1%-fat, and low-fat dairy products; and minimizing intake of partially hydrogenated fats.

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Fat intake should be no more than 20% to 35% of total calories.3 Fats can be divided into (1) potentially harmful (saturated fat and trans fat) and (2) healthier dietary fat (monounsaturated and polyunsaturated fat).

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The performance diet recommends that 2 5 percent of daily calories should come from fat, with no more than one—third of the fat or 10 percent of total calories from saturated fats, and an extremely small intake of hydrogenated or trans-fatty acids.

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Trans fats (trans fatty acids), composed of partially hydrogenated fatty acids, and saturated fats are known to raise the body’s total cholesterol, a waxy, fatlike substance that is found in all cells of the body.

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High triglycerides (200-400 mg/dl, borderline-high; 400-1,000 mg/dl, high), a type of fat found in foods (meats, cheeses, fish, and nuts) and manufactured in the body, are associated with ischemic heart disease independent of other risk factors.

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Unsaturated fats such as olive oil, canola oil, and other vegetable oils are preferred over saturated and trans fats, which include many cuts of meat, full-fat dairy products, margarine, and other foods that contain partially hydrogenated vegetable fats.

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They are grouped in three categories: simple fats (triglycerides), compound fats (phospholipids, glucolipids, lipoproteins), and derived fats (cholesterol).

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Fatty acids are the key constituents of lipids in food and the body and are categorised into 3 types: saturated, monounsaturated and polyunsaturated, according to the number of carbons, the number of double bonds and the position of double bonds in the molecular chain.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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25 comments

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  • These exercises are great but not once have you incorporated wheelchair uses in these….. Believe it or not, disabled people want to get fit too. They can’t get up after 30mins to cross the office…. I will say that in they’re exclusion this video is borderline discriminative.

  • I’ve now removed all vegetable oils from our household apart from olive and coconut. I try and keep olive oil consumption as low as possible as there’s still some controversy about the inflammatory aspect of consuming any oils at all. Luckily I have a whole food supplier in the UK where I buy huge bags of mixed organic omega 3 seeds (hemp, chia, flax etc) and avocado’s are more readily available than banana’s now! I would love to eat more wild salmon but it’s very expensive here (I think most of it comes from the Pacific/Alaska so mileage is high to Europe. Luckily we’re surrounded by mackerel most of the year!

  • The body typing concept makes the best sense. We too, have developed a system of body typing and can provide dietary ad supplement outlines for each of them. The one he labels the sugar types would more accurately be called the carbohydrate intolerant and most often stems from an over production of insulin in response to carbohydrate ingestion. One of the primary functions of insulin is to remove glucose from the blood and store it in the form of triglycerides, in the fat cells. This process has no stoppage gap and most often accounts for those who are a hundred pounds or more over weight. We have designed a special program for these individuals who on average, account for 60 % or more of all obese individuals.

  • Yea, you know what this comment is gonna be referencing. I don’t even need to say it. It starts with an M and ends with a EGGY’S NEW VOICE IS AWESOME!

  • Thank you for the valuable info. Just wanted to give a simple tip regarding the infographic and images that pop up to the right of the screen while you were talking. They look like ads. And I think that’s because your in the middle of the shot. If you were occupying one half of the screen, while all the graphics popped up in the other half, they would be more noticeable.

    Sorry for giving myself permission to criticise your video:)

  • I am around 12%, and I still look pretty good. Some people think you have to have a super-low bodyfat percentage to look great, but often it can make them look worse.

  • I stopped drinking soda and carbonated drinks for almost 3 years now. and I had green tea every morning and during the day my entire life. but still not satisfied with my body shape and weight.

  • Thank you for this helpful and informative video! I’m so glad there are actually “healthy” fats, and all the foods you mentioned look great to eat. But I’ve always been worried about cholesterol levels do these healthy fats still raise the bad LDL cholesterol levels?

  • I do sleep more than when I was younger. I have been reading everything to loose weight. What is not addressed is when a woman’s estrogen drops and how to counter act that. After having cancer twice and beating it, diabetes, which is not fun, gasteroporis, not sure on spelling, it is a challenge with what to eat,what I can’t eat but am doing my best

  • I’m not surprised that u have problems with weight, you r still eating eggs, cow’s and carcasses. U want have these problems with whole food plant based.

  • Hi person scrolling through the comments, I need your help for a bit… I know some people think that I am really dumb, but I don’t know if you compare the body fat pictures when you relax or flex. PLEASE HELP ME!!!!

  • Much of this information is 20 years out of date. If you want to lose weight reduce carbs and think about fasting. Read up about autophagy and keto diets.

  • Well presented. Very good information. I check my body fat using an Omron fat monitor. One question I have for you is:
    Does the body fat you refer to is only the subcutaneous fat? Or Subcutaneous fat + Visceral fat. (Omron fat monitors give visceral fat aa levels, and not as %)

  • i’m actually maintaining a good bmi…but i will definitely follow your suggestions to maintain this for my whole life. thanks for your wonderful health tips.

  • I eat a lot of healthy fat! Maybe like 50%. Almonds, avocado, eggs, cashews, but I’m still in a caloric deficit. Can eating a lot of healthy fats make me fat?

  • I understand a lot more now about BMI and how it’s going to vary between people. I’m over 35, fairly lean and come out at exactly 20 BMI. Really I’d like to put a bit more weight on but my metabolism seems to be very fast and have been the same weight for years.

  • Thanks for your valuable information doctor, but as you said vegetable oils are not good so what is your say on a healthy cooking oil?

  • Dr Oz show ripped off this info from A very good doctor call Dr berg check out his YouTube channel it shits on the Dr Oz Show with great info to a healthier life

  • Thanks for explaining the science behind fats. I always learn so much from your videos. I’m definitely going to start eating all the healhty fats you’ve listed in your video. Thanks!

  • I thought all fat was bad, I didn’t know there was such a thing as healthy fat! I’m definitely going to start adding things like fish and nuts to my diet. Thanks for the great breakdown.

  • Is it reasonably accurate to assume that with a higher body fat percentage (I’m in the high 20’s) that you don’t need to pay too much attention to being in a calorie surplus to build muscle? I’m definitely enjoying noobie gains right now, but I’m also definitely losing fat AND building muscle at the same time. It’s very visible that both are happening. I’d like to keep my caloric intake as low as possible without going too far, but I also don’t want to lose the new muscle either by restricting my diet too much.

  • Excellent info! Healthy fats are so important for testosterone production and just overall health. I try to include eggs, olive oil, and fish oil everyday to my diet to keep my testosterone levels up.

  • I’ve been wondering about these kinds of fat, some say fatty foods are bad, some say its good and recently there is this keto thing. This video explains a lot, know I know which ones to avoid. thank you!

  • Ok, had me a little scared there with the ominous music for the intro! This has been enlightening though. I’ve been under the assumption I was to avoid fats, but I’ll stop feeling guilty about my nuts and seeds!:) On the other hand I never actually considered my fish oil to be a fat! I always learn so much on your videos!

  • What is my body types please.
    The area around the shoulders89 cm
    The area around my chest 83 cm
    The area around my waist 59cm
    Buttocks perimeter 87cm… please help me