it’s Easy to Keep Away from Saturated Fat
Basically, fat plays a role in supporting the functioning of the body. But there are good and bad types of fat. Ideally is to continue to consume good fats and avoid bad fats. Fats that are potentially bad for the health of the body are those that contain lots of saturated fats and trans fats.
Our body produces fat from the excess calories that enter the body. There are also fats that we eat and function for the body’s energy sources, namely dietary fat. Food fats can come from animals and plants. Aside from being a source of energy, the function of other fats is to help absorb some types of vitamins and minerals that enter the body. However, there is a bad side to fat, which is high in calories which can gain weight quickly if consumed in excess.
What is Saturated Fat?
Fat is formed from two types of molecules, namely fatty acids and glycerol. These types and levels of fatty acids determine the impact of fat on your body. Saturated fat is a type of fat that generally comes from animals, such as poultry, red meat, and dairy products that are rich in fat. Saturated fat if consumed in excess can increase the risk of health problems, such as increased inflammation, the formation of plaques in blood vessels, and insulin resistance. This excess saturated fat is closely related to the risk of heart disease, stroke and type 2 diabetes. This occurs because of an increase in “bad” cholesterol (LDL) in the blood.
While fats from plants are generally unsaturated fats, although some of them also contain saturated fats, such as palm oil. Unsaturated fats are called good fats because these types of fats are fats that can increase levels of healthy fats (HDL) in the blood, and reduce levels of bad fats, such as cholesterol and triglycerides. Research shows that high levels of HDL in the blood can reduce the risk of heart disease, and excessive cell damage due to inflammation.
Guide to Avoiding Saturated Fat
How do we get used to consuming less saturated fat and more unsaturated fat? Here are some guidelines that you can use.
In general, men are advised not to consume more than 30 grams of saturated fat every day. While the maximum limit for women is 20 grams. With this guide, you can check and choose food by reading the nutrition label on the package.
When going to buy meat, ask for pieces of meat with less fat. Dispose of meat skin before processing and remove any visible fat.
Choose dairy products with low fat content, such as yogurt or low-fat milk, with 1 percent fat.
When cooking, measure the oil with a tablespoon before pouring it into a frying pan to control how much to use.
Change the cooking method from frying to baking, boiling or steaming.
Add fruit, vegetables and nuts to your menu, and reduce consumption of fatty meats.
Specifically, you can use the following tips as a guide to renewing your food choices to be healthier.
Buffet meals: choose non-coconut milk to avoid saturated fats. Prioritize the choice of vegetables, fish, and chicken meat compared to red meat.
Pizzas: choose pizzas with healthier toppings, such as fish, shrimp and vegetables, compared to cheese and red meat.
Spageti: use low-fat minced meat as an alloy.
French fries: cut in larger versions and use olive oil to fry them.
Egg: rather than fried, it is better to boil it.
Pasta: cheese or cream sauce has a higher saturated fat content than tomato sauce.
Yogurt: choose low fat and low sugar content.
Coffee: choose regular packaging, not milk and large volume.
Snacks: rather than chocolate, donuts or biscuits, it’s better to choose fruits, nuts and yogurt.
In essence, to stay away from saturated fats, try to always choose foods that are not processed and more intact such as vegetables, fruit, fish, nuts, seeds, olive oil, cheese, and low-fat meat. In addition, the thing to remember is that disease does not only come from diet, but also from daily habits, including how to deal with stress, exercise intensity, and hours of sleep.