Dietary fats !! How much of it is good and bad for you ?
Now you may not like the fact of you gaining some weight but at the same time, you may very love eating junk food, snacks or anything that is high in fat. But here’s the thing, you’re actually putting all that extra weight without your own knowledge, thanks to these fat-rich foods. But does this mean you're supposed to stop consuming fat foods altogether? Actually, you shouldn’t. Cos our bodies really do need certain healthy fat which can be achieved if you consumed certain food with the so-called good fat content,
But how good and bad are these fat filled foods ??
Dietary fats trigger long-term memories !!
Dietary fats trigger long term memories !!
You may have had a highly satisfying meal last night or a sweet vanilla pudding. Today you’re probably imagining the whole pudding scene of last night. Now you just want to get your hands on that pudding again. Your whole memory process won’t probably give you any rest till you get your hands on that sweet filled pudding. And now you feel low about yourselves, you feel like you're the kind of someone who just likes to gorge everything that maybe sweet tasting. Well, this is completely normal. Don’t blame for yourself for this kind of craving.
Researchers have found that eating fat-rich triggers the formation of long-term memories of that activity.
Based on the findings of previous studies, researchers have found that how oleic acids from fats are transformed into a compound called oleoylethanolamie or OEA, which was found in the upper region of the small intestine.
- OEA sends hunger satisfying messages to the brain to increase feelings of being full.
- OEA can reduce appetite, produce weight loss and lower blood cholesterol and triglyceride levels.
- OEA can also cause memory consolidation, a process by which superficial or short-term memories are transformed into meaningful or long-term ones.
Dietary fats are important for overall health as it helps with the absorption f vitamins and also helps n the protection of vital organs. And today’s food is highly rich in fat which makes easier for us to get all the essential fat your body needs.
However, OEA can contribute to feelings of fullness after a meal which could also cause long-term cravings for fatty foods. Eventually, when these foods are consumed in excess amounts, it can gradually lead the way to obesity.
The study was carried out by Daniel Piomelli, the Louise Turner Arnold Chair in Neurosciences and UCI’s James McGaugh, one of the world’s leading and learning memory researchers.
Dietary Fat may be linked to pancreatic Cancer!!
Dietary Fat may be linked to pancreatic Cancer!!
According to a new study, high intake of dietary fats from red meat and dairy products was linked to an increased risk of pancreatic cancer.
Researchers carried out a study using 50000 people From the National Institutes of Health – AARP and Health Study. The volunteers completed a food frequency questionnaire in the years 1995 and 1996 and were then followed closely for an average of 6 years to monitor their health outcomes, including the signs of pancreatic cancer. The results showed -
After consuming high amounts of total fats -
- Men had 53 % and women had 23% higher relative rates of pancreatic cancer compared to the men and women with the lowest fat consumption.
- The individuals who consumed high amounts of saturated fats had 36 % higher relative rates of pancreatic cancer compared to those who consumed low amounts.
Researchers found a connection with pancreatic cancer and the consumption of total, saturated and mono-saturated fat on the whole specifically from red meat and dairy food sources. However, there wasn’t any consistent connection with polyunsaturated fat or fat from plant food sources.
Dietary Fats can affect healthy or obese adults !!
Dietary Fats can affect healthy or obese adults !!
A study found that metabolically healthy obese adults consuming a diet high in unsaturated fat and low in saturated fat may be able to decrease their total cholesterol by 10 points.
Scientists analyzed the findings of 8 randomized controlled trials to investigate the impact of diets that provided similar amounts of calories, but high amounts of either saturated or unsaturated fats on the blood lipid levels and body composition of overweight and obese adults. The studies included a control group of participants who consumed a diet high in saturated fats. This particular kind of fat was found in animal products such as red meat, butter, and dairy products. Saturated fats are also known to be linked with weight gain and increased risk of cardiovascular disease.
The result - Regardless of the amount of saturated or unsaturated fat they consumed, individuals who followed a calorie-restricted diet are the ones who ultimately lost weight.
Good Fats – Fats like polyunsaturated and mono-unsaturated fats are found in food products like olive, sunflower and canola oils, nuts, seeds, and avocados. Consumption of these unsaturated fats has been linked with lower risk of cardiovascular disease and other health benefits.
Obesity is linked to 20 different diseases and by decreasing one’s total cholecystitis by as little as 10 points can be clinically beneficial as it could also prevent the onset or progression of many of these conditions.
Healthy fats may be beneficial for preventing other obesity-related comorbidities, especially when it is combined with calorie-restricted diet and increased physical activity. This can be accomplished in small simple steps,
- like replacing olive oil and canola oil while cooking
- increasing one’s consumption of fish, nuts, fruits, and vegetables
These steps could not only reduce an individual’s risk of obesity-related disease but also help them get to a healthy weight. The study was carried out by Bridget A Hannon, a graduate research assistant at the University, Terran Garcia, a professor of human development and family studies and Kinesiology and community health professor Ruopeng An.
Is Dietary Fat Good or Bad?
Is Dietary Fat Good or Bad ?
Researchers have concluded that no specific fat to carbohydrate ratio is best for anyone and that an overall high-quality diet that is low in sugar and refined grains will help most people maintain a healthy weight and a low chronic disease risk.
They laid out a few points for 3 contrasting positions on dietary guidelines for fat and carbohydrate consumption -
- High consumption of fat causes obesity, diabetes, heart disease and even cancer proving that low-fat diets are much safer.
- Processed carbohydrates have negative effects on metabolism ie. lower-carbohydrate or ketogenic diets (very low carbohydrates) with high-fat content are much better for health.
- The relative quantity of dietary fat and carbohydrate has very little health significance. More importantly, it’s the type of fat or carbohydrate source consumed that determines the overall health outcome.
Researchers also agreed that by focusing on diet quality – replacing saturated or trans fats with unsaturated fats and replacing carbohydrates with whole grains and non-starchy vegetables can help. In fact, this can be a better option for people to maintain a good health within a broad range of fat-to-carbohydrate ratios.
The study was carried out by David Ludwig, a professor in the Department of Nutrition at Harvard Chan School and a physician at Boston Children’s Hospital.
Tips to Follow !!
Is Dietary Fat Good or Bad ?
Saturated fats raise your bad cholesterol level high (LDL) can increase the risks of a heart attack, stroke and major health problems. The best thing to do would be to avoid or limit foods that are high in saturated fats. Here is a list of few things you should be aware of -
- Keep saturated fast as low as 6 % of your total daily calories.
- Foods that contain a lot of saturated fat are animal products like butter, cheese, whole milk, ice cream, cream, and fatty meals.
- Vegetable oils, such as coconut, palm, and palm kernel oil also contain saturated fats. These fats and turn solid at room temperature.
- A diet or meal high in saturated fat increases cholesterol buildup in your arteries (blood vessels). Cholesterol is a soft, waxy-like substance that can clog or even block the arteries
- Consuming unsaturated fats instead of saturated fast can help lower your bad cholesterol levels.
- Most vegetable oils that are liquid at room temperature contain unsaturated fats.
- There are 2 kinds of unsaturated fats - Mono-unsaturated fats – Olive oil, Canola Oil Polyunsaturated fats – Sunflower oil, Corn Oil and Soy Oil.
Try making it a habit to read the nutrition level on foods. This will give you an idea about the fat content and how much of that fat is present in that particular food product.
Try consulting a medical or food expert and ask them for advice regarding how much amount of fats should be cut down before you consume anything. Also, make sure you check your cholesterol levels from time to time to get a better idea of whether you should stop or continue your diet patterns.