Myths about fats
Despite the fact that scientists and nutritionists a few years ago completely rehabilitated fats. Many people still believe that this component of food is quite harmful. Some are afraid of the caloric content of foods high in fat and limit fat consumption, while others completely exclude fats from their diets.
Here are the most common myths about fats people still believe in:
MYTH #1: CONSUMPTION OF FATTY FOODS LEADS TO WEIGHT GAIN
Of course, if you regularly eat foods high in fats in huge amounts, you will gain a few pounds. But the thing is that the lack of measures in any case will lead to excessive weight.
However, by replacing simple carbohydrates with the right fats, you can actually lose weight, even if the caloric content of the diet remains the same. “A gram of fat contains 9 kilocalories. For comparison, carbohydrates and proteins contain 4 kilocalories per gram. In order not to gain weight, just try not to exceed the daily caloric content of your diet,” advises the nutritionist of the New York clinic Jessica Cording.
In addition, experts, based on the latest data, believe that person needs to increase the amount of healthy fats in the diet to 20 percent. Previously, dietitians have recommended to include 10 percent of fat and the rest – carbohydrates and proteins in your diet; but this is not true nowadays.
MYTH #2: FATS ARE NOT USEFUL
Fats are an essential component of the diet. They help the brain to regulate the most important processes in the body: the production of hormones and body temperature.
Lack of fats is bad for our appearance. If you have dull hair, dry skin and brittle nails, it is possible that the body is not getting enough fat.
MYTH #3: FATS ARE HARMFUL
Like carbohydrates, they are divided into those that are useful to the body, and those that are harmful. In fact, there are numerous types of fat. Some fats we can get from food, but even your body produces its own fat from excess calories.
Saturated or solid fats are most commonly found in processed foods and animal products. It is better to limit their number in your menu.
But the products with unsaturated fats (nuts, vegetable oils, salmon, avocado) are better to add to your daily diet, they will bring a lot of benefits to the body.
Saturated fats can increase cholesterol level in the blood, whereas polyunsaturated fatty acids (found in sunflower seeds, soybeans, pumpkin seeds, tuna, walnuts), on the contrary, reduce it.
MYTH #4: ALL FATS ARE THE SAME
Although all types of fats are in one group of nutrients, they differ significantly from each other. There are healthy fats, as well as fats which you should avoid.
Saturated fats (found in animal products, palm oil) are deposited in the subcutaneous fat on the problem areas. This type of fat is one of the unhealthy fats.
However, the most dangerous fats today are TRANS fats (margarine, fast food, sweets and some processed foods). They lead to problems with the heart and blood vessels, obesity and malfunctions of the endocrine system.
Poly- and monounsaturated fats favorably affect your heart and are quickly absorbed by the body. Some studies even show that these fats can improve cholesterol levels and decrease the risk of heart disease.
These are the 4 most common myths about fats. Many people have misconceptions about these nutrients. As you can see, they are important part of our daily diet. Fats are essential to give your body energy and to support cell growth. So try to include healthy fats into your menu and you will have healthy skin, hair and nails!