WHAT IS FAT?
Before one can understand the different types of fats in foods, one needs to understand what is fat and why important whether one is enjoying The Ketogenic Diet For Healthy Longevity or otherwise.
Fats are compounds that are for the most part insoluble in water but generally soluble in organic solvents.
They are triesters of glycerol and fatty acids and they can be either in a solid or liquid form.
Fat Definition: Compounds that are generally soluble in organic solvents and largely insoluble in water. Fats are triesters of glycerol and fatty acids.
Fats may be either solid or liquid, though sometimes the term is reserved for solid compounds.
Foods are comprised of one of the three major classes.
The three food classes are:
- Proteins, and
WHY ARE FATS IMPORTANT?
Fats are the key part of the Ketogenic Diet of our ancestors.
The target allocation of fat in the Keto diet is 80% good fats.
Almost all the cells in one’s body contain the three basic substances of fat, protein, and carbohydrate
Fat is often referred to as the storehouse of energy since it contains over twice as much energy as either carbohydrate.
The fats one’s body gets from food gives one’s body the essential fatty acids called linoleic and linolenic acid.
They are called “essential” because one’s body cannot make them itself or work without them.
One’s body needs them for brain development, controlling inflammation, and blood clotting.
A fatty acid is an acid that cannot be synthesized by the body
Thus it is essential for one’s diet.
These essential fats are alpha linoleic acid and linolenic acid.
One gram of fat contains 9 calories per gram.
Fats assist in the absorption of fat-soluble vitamins A, D, E, and K.
Many foods contain different types of fats.
HISTORY OF FAT
In 1779, Scheele, a Swedish chemist, discovered that glycerol could be obtained from olive oil by heating it with litharge (lead monoxide).
However, not until 1815, that the French chemist Michel-Eugène Chevreul revealed the chemical nature of fats and oils.
In 1926, the word “lipid” was used that covered all fats in a report by Warren Sperry.
The word ‘lipid’, covering all fats and associated substances, first appears in a paper by Warren Sperry.
In 1930, George and Mildred Burr publish a paper on the importance of fatty acids to the diet of rats.
In 1960, the words ‘Lipide’ and ‘lipoid’ were used.
In 2018, the FDA took a stand against Trans Fats as notated below.
WHAT ARE THE DIFFERENT TYPES OF FATS?
1. SATURATED FATS
Chemically the Saturated fats are a type of fat containing a high proportion of fatty acid molecules without double bonds.
A saturated fat is solid at room temperature which causes it to be known as a solid fat
They can be divided into the saturated fats that occur naturally and the saturated fats that are man-made.
A. Natural Saturated Fats
Animal foods such as milk, cheese, and meat are where most saturated fats exist.
They are found in red meats as well as fish and poultry, though Fish and poultry have less saturated fat than does red meat.
It is also found in the so-called tropical oils such as coconut oil, palm oil, and coconut oil
Examples of foods with saturated fat are:
- Fatty beef,
- Poultry with skin,
- Beef fat (tallow),
- Lard and cream,
- Cheese, and
- Other dairy products made from whole or reduced-fat (2 percent) milk.
B. Trans Fats
A Trans Fat is a fat that has been produced by a process called hydrogenation.
This is a process that increases the shelf life of the produced fat and makes it harder at room temperature.
Simplistically this is producing a saturated fat by commercially adding Hydrogen to the previous fat.
Trans fats are the worst type of fat, which has also been confirmed per Harvard’s The Nutrition Source.
Note: even the FDA recently ordered food manufacturers to stop using Trans Fats in their products within three years.
The agency has even gone a step further, proposing that foods get rid of partially hydrogenated oils (PHOs), chemically altered fats that the FDA argues are no longer “generally recognized as safe.”
However, as of 2019, it now seems that the FDA is allowing more time for products produced prior to June 18, 2018, to work their way through distribution.
The FDA is extending the compliance date for these foods to January 1, 2020.
The U.S. Food and Drug Administration has stated that manufacturers have to remove all Trans Fats from their products in that time frame
If the decision gets finalized, Trans Fats as well as manufactured partially hydrogenated oils may be a thing of the past, unless the manufacturer gets the FDA to reverse its present stance.
This is why the FDA is proceeding as such: Trans fats have been linked to cancer, obesity, metabolism issues, heart disease, Alzheimer’s, and more.
More studies show that Trans Fat promotes overall inflammation in the body.
Even more harmful is one’s damage regarding memory loss, depression, and reduced cognition
Thus, if the FDA is successful in Eliminating Trans fats from all food will be extremely healthy for all.
It could also force food companies to start using higher-quality fats in their products.
Trans Fats also increase one’s risk for many chronic diseases, such as heart disease, stroke, and type 2 diabetes.
The safe recommended daily intake is 0 grams.
Most cake and cookie mixes list 0 grams of Trans Fat on the label.
But there’s a catch: Manufacturers can list 0 grams if the Trans Fat content is under 0.5 grams.
Following is a listing of just some of the bad food types hiding behind the under 0.5 gram Trans Fat loophole:
- Margarine stick or tub, which such dangerous product has been false pushed as a substitute for butter
- Microwave popcorn
- Fried Fast foods
- Cakes pies and cookie especially with frosting
- Breakfast sandwiches
- Cream filled candies.
- Frozen Pizza
2. MONOUNSATURATED FATS
Chemically Monounsaturated fats have only one double bond in their molecular structure.
Monounsaturated fats are liquid at room temperature, but start to harden when chilled.
Monounsaturated fats help develop and maintain one’s cells.
Examples of foods high in monounsaturated fats include plant-based liquid oils such as:
- Olive oil,
- Canola oil,
- Peanut oil,
- Safflower oil and.
- Sesame oil.
Foods and oils with higher amounts of monounsaturated fats include:
- Canola oil.
- Olive oil.
- Safflower oil (high oleic)
- Sunflower oil.
- Peanut oil and butter.
- Sesame oil.
3. POLYUNSATURATED FATS
Polyunsaturated fats differ from monounsaturated fats because they have more than one double bond in their structure.
Polyunsaturated fat is a type of dietary fat. It is one of the healthy fats, along with monounsaturated fat.
Foods and oils with higher amounts of polyunsaturated fats include:
- Sunflower seeds.
- Flax seeds or flax oil.
- Fish, such as salmon, mackerel, herring, albacore tuna, and trout.
- Corn oil.
- Soybean oil.
- Safflower oil.
Polyunsaturated fats include very healthy omega-3 and omega-6 fats.
These are essential fatty acids that the body needs for brain function and cell growth.
One’s body does not make essential fatty acids, so one can only get them from food.
A. Omega-3 fatty acids are good for one’s heart in several ways as they help:
- Reduce triglycerides, a type of fat in one’s blood
- Reduce the risk of developing an irregular heartbeat (arrhythmia)
- Slow the buildup of plaque in one’s arteries
- Slightly lower one’s blood pressure
Since it is extremely important for one to have the correct balance of Omega 3 to Omega 6 consumption, supplementation with Omega 3 is highly recommended.
The stated healthy ratio for omega 6 to omega 3 is 4 omega 6 to 1 omega 3.
Anti-aging experts suggest going even further, maintaining a 1:1 ratio or higher…in favor of omega 3s!
The average American only eats a ratio ranging from 12:1 to 25:1 omega 6 to omega 3, which is very unhealthy.
As stated, Omega-3 fatty acids are also called essential fatty acids because the body needs them for normal functions.
These fats are important for neurological development and growth.
However, the human body can’t make Omega-3s on its own.
Studies have found that people who took Omega-3 fatty acid supplements had increased health and longevity since they were able to approach the optimum ratio stated by many anti-aging experts of 1 to 1 and at least 4 to 1 or less.
Studies have shown that supplementation with Omega-3 has increased one’s health and longevity.
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What makes Omega 3 fats so special?
- Omega 3s are great for one’s cells.
- They are an integral part of cells membranes throughout the entire body and affect the cell receptors in these membranes.
- Omega 3s also provide a launchpad for making hormones that regulate the blood, heart, and genetic function.
- Studies show that omega 3s help prevents heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may protect against cancer.
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- It delivers an optimal dose of EPA and DHA omega-3 fatty acids.
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- Omega-3s from fish oil promote heart and cognitive health
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More facts about Super Omega-3
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Other benefits of fish oil omega-3s
Omega-3 fatty acids support healthy blood vessel function, which promotes blood flow and helps maintain blood pressure already in the normal range, while also inhibiting inflammatory factors.
These essential fats also help maintain healthy LDL and HDL cholesterol and triglyceride levels that are already within the normal range. Omega-3s promote healthy cognitive function and mood All of these benefits support heart health and encourage longevity.
IFOS™ 5-star-rated formula
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Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.
Ratings based on results of the 2018 ConsumerLab.com Survey of Supplement Users.
B. Omega-6 fatty acids help:
- Control one’s blood sugar
- Reduce one’s risk for diabetes
- Lower one’s blood pressure
WHAT ARE THE GOOD FATS AND BENEFITS
There are many fats that are key to one’s good health that one can choose for the keto diet.
To get the health benefits, one needs to replace unhealthy fats with good fats.
Some of these key fats are:
- Avocados, visit What Are The Wonderful Avocado Health Facts?
- Dark Chocolate
- whole eggs
- Fatty Fish
- Chia Seeds
- Extra Virgin Oil
- Coconut and Coconut Oil
- Full Fat Yogurt
- Cooking Fats
- Coconut oil
- Olive Oil
- Sunflower seeds
- Flax seeds or flax oil
- Fish, such as salmon, mackerel, herring, albacore tuna, and trout
- Corn oil
- Soybean oil
- Safflower oil
WHAT ARE THE BAD FATS
The very worst type of dietary fat is what is referred to as Trans Fat.
The worst type of dietary fat is the kind known as Trans Fat.
It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid.
Trans Fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
Early in the 20th century, Trans Fats were found mainly in solid margarine and vegetable shortening.
As food makers learned new ways to use partially hydrogenated vegetable oils, they began appearing in everything from commercial cookies and pastries to fast-food French fries.
These bad fats have a serious effect pertaining to heart disease.
Inflammation is caused by The American Diet which is full of carbohydrates and Trans Fats.
Inflammation from one’s diet, and NOT Cholesterol, causes heart disease.
For an interesting must watch YouTube report on The Truth About Heart Disease & Cholesterol by Dr. Dwight Lundell past Chief of Staff and Chief of Surgery at Banner Heart Hospital, Mesa, AZ, please click on and watch from the beginning.
WHAT ARE THE SIGNS OF FAT DEFICIENCY?
As stated one must consume Essential Fatty Acids since the body cannot make them
Some signs of Signs/Symptoms of Essential Fatty Acid Deficiency are:
- Dry skin (e.g., feet/face/general)
- Scaly or flaky skin (e.g., legs)
- Cracking/peeling fingertips & skin (e.g., heels)
- Lackluster skin.
- Small bumps on the back of upper arms.
- Patchy dullness &/or color variation of skin.
- Mixed oily and dry skin (‘combination’ skin)
Before one can understand the different types of fats in foods, one needs to understand what is fat and why important whether one is enjoying The Best Keto Diet Plan For Beginners or otherwise.
With such understanding, one should be able to follow a very healthy diet whether one is enjoying the Ketogenic Diet as reviewed at the Keto-Longevity.com site or otherwise, by consuming the good fats while avoiding the very dangerous bad fats.
This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No Statements herein are approved by the FDA.
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