Fear of FAT?


Fat- by far the most feared macronutrient! Society likes to tell us that fat makes us fat, but this is very false! The wrong kinds of fat consumed makes us fat while the right fats are very beneficial for our beautiful bodies and overall health! Fat is found in a large variety of natural, non-processed foods including dairy, meat, nuts, oils and even fruits and vegetables- specifically coconuts and avocados. Many processed, man-made foods contain large amounts of fats- for example found in French fries, ice cream, bakery items and convenience store snacks and candy. So what makes the fats in natural foods “good” while those in man-made treats “bad”? The chemical structure!

Fats, also known as lipids, are made of a glycerol backbone (made of carbon, oxygen and hydrogen atoms) and a fatty acid side chain. This fatty acid chain determines if a fat is beneficial or harmful for the body. Fats are classified as either saturated, unsaturated or hydrogenated. Saturated fats are harmful- they are molecular chains of single bonded carbons all which are linked to hydrogens. This structure makes saturated fats solid at room temperature and also solid in the body, which can clog arteries, increase cholesterol levels and lead to disease and poor overall health. Saturated fats are found in fatty cuts of meat, full fat dairy, butter and some oils (coconut, palm, vegetable).

Hydrogenated fats are also very harmful for the body. They are unsaturated fats which have hydrogen atoms added to the fatty acid chain, making the fat shelf-stable and resistant to oxidation. Hydrogenated fats are those fats we commonly know as “trans” fats. Trans fats are found in man-made treats- everything from snack cakes, candies, movie theater popcorn, fried chicken, fast food burgers, pizza, ice cream, sugary breakfast cereals and bagged chips and crackers. These two sub groups of fats, saturated and trans, should be limited. Saturated fats should be consumed in amounts less than 10% of total daily calories. Trans fats should be completely eliminated if possible!

So if saturated and trans fats are bad, then what fats are good? UN-saturated fats! These fats have one or more double bonds between carbon atoms and less hydrogen atoms connected to the chain. The number of double bonds between carbons further specifies if the unsaturated fat is mono (one) or poly (many) unsaturated. All unsaturated fats are liquid at room temperature and are beneficial for the body! Monounsaturated fats are abundant in nuts, olives, avocados and oils such as olive, peanut, canola and sesame. Polyunsaturated fats are found in fatty fish, fish oil, flax and hemp seeds. To make things even more complicated- polyunsaturated fats are classified as either linoleic (omega-6) or alpha-linoleic (omega-3) fats! Omega-3 fats are commonly lacking in most individual’s diets, however increasing fish and seed consumption can greatly help! This is the reason the US dietary guidelines recommend at least 1-2 servings of fatty fish, such as salmon, mackerel or sardines, per week. (Which is why here, at Katie’s Plates, we have one salmon meal per week to help you consume these valuable omega-3 fatty acids!)

Unsaturated fats help the body in may ways such as with:

  • Blood clotting
  • Vitamin and mineral absorption
  • Building of cell membranes
  • Protective coating of nerves
  • Muscle movement
  • Cushioning of internal organs
  • Decrease LDL (bad) cholesterol while increasing HDL (good) cholesterol
  • Lowering triglycerides
  • Keep arteries and membrane supple and flexible for optimal blood flow
  • Improves memory and decreases risk of dementia and Alzheimer’s
  • Protects against heart disease
  • Regulates blood sugar levels and decreases risk for diabetes

 

The classification of fats to eat and fats to avoid can get confusing! So in simple terms just remember this: EAT UNSATURATED.

How can this look in your daily meal routine? Well, the dietary guidelines suggest adults to consume between 20-35% of their total calories from fats- with less than 10% saturated. For someone consuming 2500 calories this equals 55-97 grams of total fat per day and less than 25 grams of saturated fats. This could look like:

2 eggs (10 total, 3 sat)
2 slices of bacon (8 total, 3 sat)
1 cup 1% Milk (3 total, 1.5 sat)
2 TBS peanut butter (16 total, 3 sat)
4 oz chicken (2 total, 0 sat)
2 TBS hummus (6 total, 1 sat)
4 oz Salmon (14 total, 3 sat)
1 oz Dark Chocolate (9 total, 5 sat)
TOTAL: 68 grams of total fat, 19.5 grams saturated fat

 

This is just a basic example because everyday and each meal will be  different! The main point though, in every food situation, is to select (mostly) non-processed, natural sources of fat. By relying on nuts, seeds, olive oil, canola oil, fatty fish, lean meats and low fat dairy, you can reach your fat needs each day without needing to obsessively count saturated versus unsaturated selections. When picking non-processed, natural fatty foods, you will be, in effect, choosing mostly unsaturated fats anyway! Also, knowing the dietary guidelines leniency of eating no more than 10% saturated fats ensures us that its OK to have that chicken finger, serving of fries, piece of birthday cake or daily square of chocolate without significantly harming our overall health! Saturated (and unsaturated) fats only become harmful when they are eaten in excess. So don’t fear the fat, but rather chose your fats wisely!

   

If you would like more guidance on how to chose the right kinds of fats to fuel your body, email me at kristin@katiesplates.com.
 
-Happy Eating! Kristin-
 

307 comments


  • شركات نقل عفش واثاث بجدة

    https://emc-mee.com/blog.html شركات نقل العفش
    اهم شركات كشف تسربات المياه بالدمام كذلك معرض اهم شركة مكافحة حشرات بالدمام والخبر والجبيل والخبر والاحساء والقطيف كذكل شركة تنظيف خزانات بجدة وتنظيف بجدة ومكافحة الحشرات بالخبر وكشف تسربات المياه بالجبيل والقطيف والخبر والدمام
    https://emc-mee.com/cleaning-company-yanbu.html شركة تنظيف بينبع
    https://emc-mee.com/blog.html شركة نقل عفش
    اهم شركات مكافحة حشرات بالخبر كذلك معرض اهم شركة مكافحة حشرات بالدمام والخبر والجبيل والخبر والاحساء والقطيف كذلك شركة رش حشرات بالدمام ومكافحة الحشرات بالخبر
    https://emc-mee.com/anti-insects-company-dammam.html شركة مكافحة حشرات بالدمام
    شركة تنظيف خزانات بجدة الجوهرة من افضل شركات تنظيف الخزانات بجدة حيث ان تنظيف خزانات بجدة يحتاج الى مهارة فى كيفية غسيل وتنظيف الخزانات الكبيرة والصغيرة بجدة على ايدى متخصصين فى تنظيف الخزانات بجدة
    https://emc-mee.com/tanks-cleaning-company-jeddah.html شركة تنظيف خزانات بجدة
    https://emc-mee.com/water-leaks-detection-isolate-company-dammam.html شركة كشف تسربات المياه بالدمام
    https://emc-mee.com/ شركة الفا لنقل عفش واثاث
    https://emc-mee.com/transfer-furniture-jeddah.html شركة نقل عفش بجدة
    https://emc-mee.com/transfer-furniture-almadina-almonawara.html شركة نقل عفش بالمدينة المنورة
    https://emc-mee.com/movers-in-riyadh-company.html شركة نقل اثاث بالرياض
    https://emc-mee.com/transfer-furniture-dammam.html شركة نقل عفش بالدمام
    https://emc-mee.com/transfer-furniture-taif.html شركة نقل عفش بالطائف
    https://emc-mee.com/transfer-furniture-mecca.html شركة نقل عفش بمكة
    https://emc-mee.com/transfer-furniture-yanbu.html شركة نقل عفش بينبع
    https://emc-mee.com/transfer-furniture-alkharj.html شركة نقل عفش بالخرج
    https://emc-mee.com/transfer-furniture-buraydah.html شركة نقل عفش ببريدة
    https://emc-mee.com/transfer-furniture-khamis-mushait.html شركة نقل عفش بخميس مشيط
    https://emc-mee.com/transfer-furniture-qassim.html شركة نقل عفش بالقصيم
    https://emc-mee.com/transfer-furniture-tabuk.html شركة نقل عفش بتبوك
    https://emc-mee.com/transfer-furniture-abha.html شركة نقل عفش بابها


  • شركة جلي بلاط بحائل

    شركة مكافحة حشرات بحائل وكذلك شركة كشف تسربات المياه بحائل وتنظيف خزانات وتنظيف الموكيت والسجاد والكنب والشقق والمنازل بحائل وتنظيف الخزانات بحائل وتنظيف المساجد بحائل شركة تنظيف بحائل تنظيف المسابح بحائل
    https://jumperads.com/hail/anti-insects-company-hail.html شركة مكافحة حشرات بحائل
    https://jumperads.com/hail/water-leaks-detection-company-hail.html شركة كشف تسربات بحائل
    https://jumperads.com/hail/hail-company-surfaces.html شركة عزل اسطح بحائل
    https://jumperads.com/hail/hail-company-sewage.html شركة تسليك مجاري بحائل
    https://jumperads.com/hail/hail-cleaning-company-sofa.html شركة تنظيف كنب بحائل
    https://jumperads.com/hail/hail-cleaning-company-mosques.html شركة تنظيف مساجد بحائل
    https://jumperads.com/hail/hail-cleaning-company-Carpet.html شركة تنظيف سجاد بحائل
    https://jumperads.com/hail/hail-cleaning-company-tanks.html شركة تنظيف خزانات بحائل
    https://jumperads.com/hail/hail-cleaning-company-swimming-bath.html شركة تنظيف وصيانة مسابح بحائل
    https://jumperads.com/hail/hail-cleaning-company-Furniture.html شركة تنظيف الاثاث بحائل
    https://jumperads.com/hail/hail-cleaning-company-home.html شركة تنظيف شقق بحائل
    https://jumperads.com/hail/hail-cleaning-company-Carpets.html شركة تنظيف موكيت بحائل
    https://jumperads.com/hail/hail-cleaning-company.html شركة تنظيف مجالس بحائل
    https://jumperads.com/hail/hail-cleaning-company-house.html شركة تنظيف منازل بحائل
    https://jumperads.com/hail/hail-cleaning-company-curtains.html شركة تنظيف ستائر بحائل
    https://jumperads.com/hail/hail-cleaning-company-Villas.html شركة تنظيف فلل بحائل
    https://jumperads.com/hail/hail-company-tile.html شركة جلي بلاط بحائل


  • شركة الصقر الدولي ارخص شركات نقل عفش

    https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%AE%D8%B2%D9%8A%D9%86-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7.html
    https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7.html
    https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%A7%D8%AB%D8%A7%D8%AB-%D8%A8%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6.html
    https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%A7%D9%84%D8%B5%D9%81%D8%B1%D8%A7%D8%AA-%D9%84%D9%86%D9%82%D9%84-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6.html
    https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%AD%D8%AF-%D8%B1%D9%81%D9%8A%D8%AF%D8%A9.html
    https://www.atar-almadinah.com/%D8%A7%D8%B1%D8%AE%D8%B5-%D8%B4%D8%B1%D9%83%D8%A7%D8%AA-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D9%8A%D9%86-%D8%A7%D9%84%D9%85%D8%AF%D9%86.html


  • Loveth

    HOW I WAS CURE FROM HERPES WITHIN 14DAYS WITH THE HELP OF DR OGUDUGU HERBAL MEDICINE CONTACT DR OGUDUGU, I am so Happy to be writing this article in here, i am here to explore blogs from about the wonderful and most safe cure for HERPES SIMPLEX VIRUS I was positive to the Virus called HERPES and i lost hope completely because i was rejected even by my closet friends. I searched online to know and inquire about a cure for HERPES and I saw testimony about DR OGUDUGU online on how he cured so many people from Herpes Disease so I decided to contact the great herbalist because I know that nature has the power to heal everything. I contacted him to know how he can help me and he told me never to worry that he will help me with the natural herbs from God! After 2 days contacting him, he told me that the cure has been ready and he sent it to me via FEDEX or DHL and it got to me after 3 days! I used the medicine as he instructed me (MORNING and EVENING) and i was cured! it’s really like a dream but I’m so happy! that’s the reason i decided to also add more comments on Him so that more people can be saved just like me! and if you need his help WhatsApp him +2348163026536 OR He also have the herbs to cure difference cure for any sickness (1) HERPES, (2) DIABETES, (3) HIV & AIDS, (4) URINARY TRACT INFECTION, (5) HEPATITIS B, (7) BARENESS/INFERTILITY (8) DIARRHEA (9) ASTHMA… kindly contact DR OGUDUGU for your own cure if you have any disease listed here His Email : greatogudugu@gmail.com


  • scott gurney

    There’s a mystery behind every lottery winner’s story that you don’t know. I found a way to win after a long time of playing the lottery without winning any reasonable amount of money, i contacted Dr Lucas through Brad Duke’s post saying how Dr Lucas helped him won the lottery with his spiritual powers, and i was very desperate to try him to see if it will work for me, i contacted him at once and he responded and asked what i want him to do for me, i told him i want to win big on the lottery and he replied by saying, that’s what i know how to do best, he told me what i should do, i did them perfectly, he gave me a date that he will give me the numbers and he never failed, I’m ( Scott G ) the 55 million lottery winner, i was able to achieve this with the help of Dr Lucas spell, this is not a joke, my story is all over the Internet how i won 55 millions you can do your research, but i want everyone struggling to win the lottery to hit Dr Lucas up at once and your story will change at once just like every other people who have benefited from his good work, Dr Lucas is tested and trusted. Email Drlucasspelltemple@gmail.com || WhatsApp +234 904 794 3567


Leave a comment




Sale

Unavailable

Sold Out

← Cancel

Would you like to leave a tip to your drivers?

They appreciate it so much!