We all know that staying active, drinking enough water, and eating well are all essential for remaining in shape, but you might not be aware that you don't need to exclude all fatty foods from your diet in order to stay healthy. Monounsaturated and polyunsaturated fats are examples of healthy or "good fats". Omega-3 fatty acids, which are abundant in certain foods, can help lower your risk of heart disease, memory loss, joint pain, and other conditions. Trans fats and saturated fats are examples of harmful or "bad fats," on the other hand. These increase cholesterol, which may be harmful to cardiovascular health.
Many of us avoid foods that contain fat because the word "fat" is associated with such negative connotations in our culture. We need to eat fat for good health, yet dietary fat is completely different from the fat cells that exist in our bodies.
Did you know that over 60% of the brain is composed of fat? The functioning of fatty acid molecules in the brain is greatly influenced by dietary supplies of these important fatty acids. Omega 3 and 6 fatty acids are not created by the body. Intake of fat is essential for brain and visual development in infants and young children, and both adults and children require fatty acids for good skin. Fat is required for the absorption of vitamins A, D, E, and K, as well as hormones that govern body activities.
You need fat to survive. In fact, if you don't consume enough fat, your hair could break and your scalp could itch. You can have dry skin, which makes you more prone to becoming sick and getting infections. Consuming enough healthy fats is essential for good health, and research has shown that these fats have an impact on your mood and sense of well-being.
The 5 Most Common Misconceptions About Fats
Here are some of the most widespread myths regarding the macronutrient that is known as fat:
Myth 1: Eating Fats Makes You Gain Weight:
One popular dietary belief is that consuming foods high in fat causes weight gain. Despite the fact that consuming too many macronutrients, such as fat, can lead to weight gain, A healthy, balanced diet that includes high-fat foods does not cause weight gain. On the other hand, eating high-fat foods can aid in weight loss and keep you full between meals, according to Healthline.
In reality, a large body of research has demonstrated that consuming foods high in fat, such as eggs, avocados, almonds, and full-fat dairy, can aid in weight loss and extend feelings of satiety.
Myth 2: All Fats Are Unhealthy
The types of fats we include in our diets are oversimplified by this fallacy. Although the word "fat" may be frightening, keep in mind the two types of fat we stated earlier. As per MedicineNet, healthy dietary fats have various advantages over trans and saturated fats, which can have negative effects, including rising cholesterol.
A, D, E, and K are better absorbed by the body when healthy fats are consumed in moderation. Additionally, monounsaturated and polyunsaturated fats have been shown to improve memory, lower inflammation, and even support healthy pregnancies.
Myth 3: High-Cholesterol Foods Are Harmful:
Many individuals believe that foods high in cholesterol are dangerous, including whole eggs, shellfish, organ meats, and full-fat dairy. That may not be the case, though. Prevention (a health website) states that although it's true that some items—like ice cream, fried foods, and processed meat—are high in cholesterol and should be limited to a balanced diet, the majority of individuals don't need to stay away from wholesome, high-cholesterol foods.
In actuality, a lot of meals rich in cholesterol are nutrient-dense. For instance, egg yolks contain a lot of B12, choline, and selenium while also being rich in cholesterol, and full-fat yoghurt contains a lot of cholesterol but also a lot of calcium and protein.
Myth 4: Not All Non-Low-Fat Products Are Healthy:
According to Prevention, not if the product's fat was swapped out for exorbitant amounts of sugar, which is frequently how processed foods with lower fat are made to taste good. Refined carbohydrates and added sugars, which are sugars that aren't found naturally in food, can make you less sensitive to insulin and increase blood pressure and blood triglycerides, a form of fat that circulates in the blood. All of those represent heart disease concerns. Read the nutrition label and look for additional sugar if you're thinking about choosing a lower-fat choice.
Myth 5: Fats Don't Perform Any Function:
For your body and brain to function normally, you need to consume enough fat in your diet as per the YMCA. Your body requires lipids for a variety of functions, including hormone generation, cell signalling, and controlling body temperature. They are essential for promoting healthy skin, hair, and nails.