Fats are among the most calorie-dense groups, which can make some people anxious about consuming fat-rich foods, believing they cause heart disease, weight gain, and similar issues. However, studies have shown that not all fats are dangerous; there are healthy fats and harmful ones. So, what are healthy fats?
In this article, we will explore what they are, their types, their role in individual health, and their various sources.
What are fats and their types?
Fats, in general, are an essential nutrient that the body needs to perform its vital functions and cannot be dispensed with, despite the widespread belief that they can cause various harms. They work alongside proteins, carbohydrates, and water and are characterized by their high concentration of calories. Therefore, it is advisable to pay attention to the amount of fat-rich foods you consume to maintain good health.
Before we answer the question "What are healthy fats?", let's first understand the fundamental and general role of fats in people's lives:
-
They play an important role in building cell membranes.
-
They absorb vitamins and transport fat-soluble types such as vitamins A, D, E, K.
-
They also help promote feelings of fullness.
-
Fats are a source of energy.
-
They protect bodily organs, as stored fats surround internal organs and protect them from the impact of sudden movements.
And many other roles that fats perform. Among their types are:
-
Saturated fats: These are fats that contain the maximum possible number of hydrogen atoms bonded to carbon atoms, so they are fully saturated. Their structure is solid at room temperature, like butter or vegetable ghee.
-
Unsaturated fats: These contain double bonds between carbon atoms and are therefore less saturated with hydrogen atoms, so they are liquid at room temperature, such as olive oil. They are divided into monounsaturated fats and polyunsaturated fats.
-
Trans fats: These are the worst type, as they are artificially modified to be solid, and thus they have harmful effects on the heart and blood vessels.
What are healthy fats?
Healthy fats are also called "good fats." Despite their numerous benefits, they should be consumed in moderation, and attention should be paid to the amounts the body needs, so as not to harm your health due to their high calorie content. What distinguishes healthy fats is that they remain liquid at room temperature and are usually extracted from vegetable oils. They work to lower bad cholesterol levels in the blood and raise good cholesterol, thus maintaining the health of the heart and blood vessels. They also reduce the risk of chronic diseases. Therefore, to fully benefit from them, you must carefully choose the source and adjust the consumed quantities to match your body's needs.
What are the types of healthy fats?
Monounsaturated fatty acids:
These acids are found in many foods and oils, such as nuts and olive oil. They help improve blood cholesterol levels and reduce the risk of heart disease and type 2 diabetes.
Polyunsaturated fatty acids:
This type is found in foods and vegetable oils such as soybean oil and corn oil, and it works to reduce the risk of heart disease and diabetes.
Omega-3 fatty acids:
Available in fatty fish such as mackerel and salmon, they play an essential role in strengthening the heart, reducing inflammation, and improving brain functions.
Now that you know the answer to the most common question, "What are healthy fats?" and their various types, incorporating them into your diet in a balanced way is an ideal step towards a healthy and safe lifestyle.
Functions of fats in the body
Fats are indispensable for the efficient functioning of the body. Here are the various functions of fats for the body:
Powerful energy source:
They provide the body with energy, especially when carbohydrate levels are low, as every gram of fat contains 9 calories, which is double what a gram of carbohydrates or even proteins provides.
Regulating body temperature:
Fats help maintain the body's internal temperature, especially in harsh environmental conditions.
Cell building:
Fats work to build cells optimally to maintain the function of every cell in your body.
Protection of internal organs:
Stored fats in the body surround vital organs such as the liver, kidneys, heart, and others to ensure their protection.
Enhancing vitamin absorption:
Vitamins such as A, D, E, and K cannot be utilized in the body without the presence of fats.
Hormone production:
Fats contribute to the production of vital hormones, such as prostaglandins, which regulate a range of bodily processes, and the production of sex hormones.
Learn about: Types of healthy fats
The most important products rich in healthy fats
The organic products website offers a diverse range of healthy foods rich in beneficial fats that contribute to promoting overall body health. Through the Individual Products section, you can explore excellent options that meet your daily needs:
Extra virgin olive oil
Our extra virgin olive oil comes with amazing properties due to its many essential nutrients. It is harvested and bottled within just 8 hours and is cold-pressed, making it rich in phenols and polyphenols to protect the body from damage and various harms. It prevents cancer and maintains the health of the digestive system, and also plays an important role in strengthening bones. Get it now at a competitive price and an ideal size for comfortable use.
Almond butter with Sidr honey
Almond butter with Sidr honey is rich in minerals, providing the body with essential nutrients. It contains many healthy fatty acids, making it an ideal source for maintaining body health. It also boasts a large number of vitamins, most notably B1, B2, B3, and E. Therefore, you can consume it if you want to enhance your athletic performance. It is made with 100% natural ingredients, making it completely safe for everyone. Get it now and enjoy it with sourdough bread or even as a dessert with dates and coffee, according to your personal preferences.
Goat Labneh with Chili
If you prefer spicy foods, then goat labneh with hot pepper is your ideal choice. It not only has a rich flavor but also provides the body with essential nutrients due to its protein and healthy fats. You can give it a softer and richer texture by adding organic olive oil. Don't miss the chance to get it now and enjoy it with your whole family.
Sources of Healthy Fats
Now that you know what healthy fats are, they are indispensable in our balanced diet to support vital bodily functions. Here are some of the most prominent sources you can rely on:
-
Fatty fish: such as salmon, sardines, and others, which are rich sources of beneficial omega-3 fatty acids.
-
Avocado: Avocado oil is a primary source of monounsaturated fats.
-
Peanut butter: and its oil also contain a good proportion of beneficial fatty acids.
-
Olive oil: Olives in general are a beneficial element for heart and artery health.
-
Flaxseed oil, soybean oil: Among the most prominent sources of polyunsaturated fats and omega-3 fatty acids.
-
Walnuts: Their composition is rich in healthy fats, which helps lower bad cholesterol in the blood.
-
Nuts: such as almonds, hazelnuts, walnuts, all of which provide the body with protein and healthy fats.
-
Seeds: such as sesame seeds, pumpkin seeds, and others.
Therefore, you can include these foods in your daily diet to maintain your overall health.
What is the permissible daily amount of fat?
If you follow a diet of 2000 calories per day, the maximum allowed amount of saturated fat should not exceed 10% of the total calories, which equals only 200 calories from saturated fat. Since every gram of fat contains 9 calories, a maximum of 22 grams of saturated fat should be consumed daily.
How do you identify high-fat foods from the nutrition label?
Read the nutrition facts carefully and look for percentages of saturated fat and trans fat. Don't be fooled by phrases like "low-fat" or "fat-free," as these often have large amounts of added sugars or sodium. Try to reduce processed and unhealthy packaged foods as much as possible.
Most frequently asked questions about healthy fats:
Is lower fat healthier?
Reducing fat can lead to a reduction in natural flavor, so some manufacturers may compensate by adding larger amounts of sugar and carbohydrates, making these products less healthy in the long run. Therefore, it is advisable to read product labels carefully to know the ingredients, fat content, and percentage of sugars and carbohydrates to get the best.
Is there such a thing as a high-fat diet?
Yes, some diets focus on increasing fats and proteins while reducing carbohydrates. The ketogenic diet stands out as one of the beneficial diets for some health conditions, but it is not a solution for everyone. Therefore, if you are considering following a high-fat, low-carbohydrate diet, consult your doctor to get the necessary and appropriate advice for your personal needs.
What is the permissible daily amount of fat per day?
The permissible amount of fat varies according to individual needs, but it is generally recommended to allocate 20-30% of daily total calories to fat. It is also advised to limit unhealthy fats to less than 10% of calories, and this percentage also includes saturated and trans fats.
In general, after learning about healthy fats, it is recommended to obtain them from their primary sources, ensuring that the products are 100% natural to be completely safe for your health and to benefit from them maximally.
Sources:
1- https://www.nutrition.org.uk/nutritional-information/fat/?level=Consumer
2- https://www.webmd.com/obesity/types-fat-in-foods
3- https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/#:~:text=Fat%20is%20a%20source%20of,with%20the%20help%20of%20fats.
